1.21.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
5x KB Headcutter (53/35) +
10x American KBS +
5/5 1-Arm Thruster
E2MOM x 5 (10′)
Then:
10x Double DB Snatch (50/30) +
15x Burpees +
20 Calories, any machine
5m-10m-15m-20m-25m Suicide (outside)
25′ AMRAP
Then:
Cool Down. Accumulate 2:00 on each leg of Pigeon Stretch



STRENGTH
2×8 (each) Single Leg Glute Bridges w/ ext rot.
2×10 Supermans
Then:
Work up to a heavy 7-rep Conventional “Dead-Stop” Deadlift
Then, with that load…
5×5 Deadlift, hold final rep for 20s
Rest as needed between sets
Then:
30x UB KBS, AHAP
20x UB KBS, AHAP
15x UB KBS, AHAP
Then:
4x30s Dead Hang
Between sets do 20x Reverse Hypers on Bench
Then:
Cool Down




CROSSFIT
4 rounds FOR QUALITY:
12x Pistols +
8x Strict T2B +
15m Handstand Walk (sub 30x Shoulder Taps)
Then:
Snatch Complex warm-up
Then:
Snatch Ladder—— ADJUST WEIGHTS as needed. Each athlete needs six weights to lift. 
For max reps
20-minute time cap
10x Snatch (75/55#)
10x Snatch (95#/65#)
10x Snatch (115#/85#)
10x Snatch (155#/105#)
10x Snatch (185#/125#)
Max reps Snatch (205#/145#)
Then:
Cool Down



PHOTOS