12.21.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
4x Alt. KB Headcutter Reverse Lunges (53/35) +
20x Toe-Taps +
3x Burpees
Then:
12x DB Power Clean (50/30) +
4x Alt. KB TGU (45/25) +
20x Split Jumps
17′ AMRAP
Then:
10-Minute DB Z-Press Challenge (20/10)
7 reps every 30s for 10 minutes
Then:
Cool Down



STRENGTH
2×12 Fire Hydrants
Then:
KB Complex:
Double KB Sumo Deadlifts + Bent-Over Row + Push Press + 15-30s OH Hold
10-10-8-8-6-6, climbing
Then:
5×10 KB “Spike” Swings, climbing
Then:
15x Reverse Crunch +
30/30 Reverse Side Plank (top leg on bench)
3 sets
Then:
Cool Down



CROSSFIT
6-10 min to get ready
35 min cap
In teams of 2:
1500m row
30 snatches 155/105#
75 Pull Ups
50 HSPUs
75 Burpee Bar Hops
50 HSPUs
75 T2B
30 Clean and Jerks 155/105#
1500m row
For time
Then:
Fall Down


PHOTOS

An OG athlete doing an OG movement.