2.2.19 Training Sessions (3)

GENERAL FITNESS
“Shoulder Primer”
P1 4x Wall Walks
P2 KB Front Rack (variations, AHAP
Switch
10′ AMRAP
Then:
DB “DT”
12x DB Deadlifts, AHAP +
9x Hang Power Cleans +
6x STO
5 rounds
Between every round do 16x Inverted Shoulder Taps
Then:
60m DB Bear Crawl Push, AHAP
Then:
Cool Down



STRENGTH
Athletes need two Kettlebells…
EMOM x 20
1. 30s Mixed KB Hold (L Rack + R OH), AHAP
2. 15x Double KBS (same KBs)
3. 30x Mixed KB Hold (R Rack + L OH)
4. 15x Clap Push-ups
Then:
4×15 DB Shrugs, AHAP
Then:
Standing BB “Curl off”
1/1, 2/2, 3/3, 4/4, until someone fails
Then do it again, this time ascending by 2 reps
Then:
Cool Down



CROSSFIT
Clean and Jerk warm-up
Then:
MFD 3x Hang Snatch, 20′
Then:
For time:
20 Devil Press 35/25 (Sassy: 50/35) 
30 DB Box-Step Overs (24/20)
100 Dubs
40 Pull-ups
100 Dubs
30 DB Box Step-Overs
20 Devil Press 
Then:
Fall Down



PHOTOS