12.22.18 Training Sessions (3)

GENERAL FITNESS
E8MOM x 4 (32′)
500m Row/Ski or 40/30 Calorie Assault Bike
12x DB Devil Press +
250m Run +
20x Box Step-ups (same DBs)
Then:
Cool Down with Medicine Ball Sit-ups



STRENGTH
“Low Back Primer”
500m Team Sandbag Carry (Bear Hug or Zercher)
Switch as needed
Then:
Work up to a Heavy 5-rep TnG Double-Overhand Axle Deadlift (3-4 sets)
Then, with that load…
3xM.E. Variable-Grip TnG Axle Deads
Between sets do 10x Push-up + Sandbag Drag Combo
Then:
10x BB Biceps Curls + 20x BB Grip-Roll-ups (w/o setting the bar down)
Between sets do 10/10 Stabilization DB Row on flat bench
2-3 sets
Then:
Cool Down



CROSSFIT
Snatch Complex warm-up
Then:
Snatch Balance
3-3-2-2-1-1, climbing
Then:
“Buy-in” 40x Farmer Bar Deadlifts @ 205/165 per hand
Then:
40-30-20
DB Snatch (70/50) + Burpee
Then:
“Cash-out” 40x One-Arm DB OH Squats (70/50)
20′ cap
Then:
Cool Down


PHOTOS