2.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
25x KBS, AHAP +
30x Walking Lunges w/KB +
5x Strict Pull-ups
3 rounds
10 cap
Then:
21-15-9
Calories (any machine) +
DB Front Squats (50/30)
Into…
15-12-9
Burpees over DBs +
DB Hang Squat Cleans (50/30)
Into…
12-9-6
150m Run +
DB Thrusters (50/30)
Then:
Cool Down with partner Medicine Ball Sit-up Tosses, time permitting



STRENGTH, Week 2
In your two chosen lifts
Using 90% of your max…
Set 1: 3×70%
Set 2: 3×80%
Set 3: M.E. x 90%
Then:
Accessory Work



CROSSFIT
EMOM x 12
1. 5-7x Strict Ring Dips
2. 15m HS Walk or 30s HS Hold
3. 40x UB DUBs
Then:
Snatch Complex warm-up
Then:
Squat Snatch + 2x OHS, 15′
Then:
21-18-15-12-9
Hang Snatch (75/55) + Burpees Bar Hops
Then:
Cool Down



PHOTOS