2.4.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
150x Russian KBS (53/40)
EMOM 5x Burpees
Then:
0:00 – 5:00 1000m Row
5:00 – 10:00 Accumulate 2:00 L-Sit
10:00 – 15:00 800m Run
15:00 – 20:00 3 rds of Cindy (5x Pull-ups + 10x Push-ups + 15x Squats )
20:00 – 25:00 EMOM 12/8 Assault Bike Calories
Then:
3×5 KB Windmills, climbing
Between sets do 20/20s 1-Arm Waiter’s Hold with same KB




STRENGTH
Find a max in your two chosen lifts.
Use the following progression:
1×4@barbell
1×5@70%
1×3@80%
1×2@90%
1×1@95%
no more than 3 attempts to max out
Then:
Cool Down




CROSSFIT
EMOM x 12
1. 8-12x HSPUs
2. 14x Alt. Pistols
Then:
Snatch Complex warm-up
Then:
5-4-3-2-1 TnG Power Snatch
Then:
12′ AMRAP
5x Ring Muscle-ups +
15x OHS (115/85) +
50x DUBs
Then:
Cool Down



PHOTOS