2.9.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 20x Split Jumps (NO stepbacks!)
2. 15m For. Bear Crawl + 15m Reverse Bear Crawl. (Elite = 2x)
Then:
DB Complex, AHAP
Max rounds in 2 minutes
6x Biceps Curls +
6x Bent-Over Rows +
6x Strict Press +
6x Hang Squat Cleans
Rest 2:00, 3 sets
Then:
Grunt Work:
30s KB Front Rack L + OH Hold R
14x Alt. KB Farmer’s Reverse Lunges
30s KB Front Rack R, OH Hold L
25x BB Grip Roll-ups
3 sets
Then:
Cool Down



STRENGTH
3×5 (each) KB Goat RDLs, climbing
Then:
“Strength Primer”
EMOM x 12
1. 12x KB Deadlifts, AHAP + Hold the remainder of the minute
2. Rest
Then:
4′ AMRAP
100′ Double KB Front Rack Carry, AHAP +
200′ Run
Rest fully while other players go, repeat once
Then:
80x 1-Arm KB Strict Press, switch arms every 5 reps
Males @ 40-53, Females @ 20-30#
Then:
Cool Down




CROSSFIT
EMOM x 15
1. 30 sec HS Hold
2. Strict 5-8 Ring Dips
3. 12 BJO 24/20”
Then:
17.3 (Revised)
Against a 20 min clock
3 rounds
6 C2Bs
6 Squat Snatches 95/65#
3 rounds
7 C2Bs 
5 Squat Snatches135/95#
3 rounds
8 C2Bs
4 Squat Snatches 185/135#
3 rounds
9 C2Bs
3 Squat Snatches 225/155#
3 rounds
10 C2Bs
2 Squat Snatches 245/175#
Then:
Cool Down



PHOTOS