1.28.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run +
21x Burpees
15x DB Squat Cleans (30/20)
9x DB Strict Press, same DBs
2 rounds, 15′ cap
Then:
22′ AMRAP
25 Calories, any machine +
3 rounds of Cindy +
4x KB TGU, AHAP
Then:
2×20 Reverse Snow Angels
Then:
Cool Down



STRENGTH
3×8 (each) KB Bottoms-up Press
3×10 Scap Push-ups
Then:
Work up to a heavy 7-rep BB Strict Press
Then, starting with that load…
2x (7-5-3) BB Strict Press Waves
Rest plenty between sets
Then:
4×10 Seated 1-Arm DB French Press
Between sets do 20x BB Grip Roll-ups
Then:
Cool Down with rotator cuff work




CROSSFIT
Ring Muscle-up Conditioning:
Elite: 5×7
Rx: 15 total
Amatuer: attempt or 5×5 Dips + 5×5 Strict Pull-ups (use rings if available)
Then:
Oly:
E2MOM x 16: Squat Snatch
0-2: 3 reps
2-4: 3 reps
4-6: 2 reps
6-8: 2 reps
8-10: 2 reps
10-12: 1 rep
12-14: 1 rep
14-16: 1 rep
Then:
Met Con
9 min Cap:
21-15-9
Deadlifts 275/185
HSPUs
Then:
Cool Down



PHOTOS