2.11.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Jumping Warm-up:
4x(30/30) Box Jumps (24/20)
4x (30/30) Step-ups Hops (24/20)
4x (30/30) Mountain Climbers
Rotate with a partner
Then:
E5MOM
20x Wall Ball (20/14) +
15 Calories, any machine +
20x Alt. DB Snatches (50/30) +
250m Run
5 rounds (25 minutes)
Then:
Cool Down




STRENGTH, Week 1 of Strength Cycle
In your two lifts…
Base all numbers off 90% of your established max
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+ (max reps)
Then:
Accessory Work




CROSSFIT
EMOM x 12
1. 3-5x BMUs or 5x Strict Pull-ups
2. 15m HS Walk or 16x Shoulder Taps off Box
3. 40x UB Dubs
Then:
Snatch warm-up
Then:
Squat Snatch + 2x Hang Snatch, 15′
Then:
4x (2:00 on, 2:00 off)
1 round of DT + M.E. T2B
DT (155/105)
12x Deadlifts +
9x Hang Power Cleans +
6x STO
Can share a BB and do “you go, I go” if necessary
Then:
Cool Down