12.29.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
25-20-15-10 UB Wall Ball (20/14) + 20m Bear Crawl
10′ Cap
Then:
In teams of two…
10-1 DB Man-Maker Ladder (30/20) + 15/12 Calories, any machine
Player one complete the ENTIRE round, then Player two goes.
Then:
30-20-10 Sit-up +
1:00 Goblet (35/20) Wall Sit
Then:
Cool Down



STRENGTH
BB Thruster Strength Ladder, from rack
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decline.
Rest plenty between sets
Then:
Cool Down



CROSSFIT
Clean and Jerk warm-up
Then:
E2MOM x 8
Power Clean + Hang Squat Clean + Squat Clean , AHAP
Then:
10′ AMRAP
5x Snatch (155/105) +
10x HSPUs +
15x Pull-ups

Rest 3:00 minutes

3 rounds for time…
3x BMUs +
8x Deadlifts +
10x Burpee/Bar Hops
Then:
Cool Down