3.4.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Climb the ladder as high as possible…
3-6-9-12…
AKBS (53/40) + Box Jumps (24/20)
12′ AMRAP
Then:
500m Row/Ski (sub 35/25 Cal Assault Bike) +
30x DB Curtis P’s (30/20) +
500m Row/Ski
Rest 5:00, then
400m Run +
30x Burpee/Pull-ups (7/6′) +
400m Run
Then:
Cool Down



STRENGTH, Week 4 of cycle
In your to chosen lifts
Using 90% of your 1RM to establish percentages
Set 1: 65% of that 90% load x 5 reps
Set 2: 75% of that 90% had x 5 reps
Set 3: 85% of that 90% load x Max Reps
Then:
Accessory work




CROSSFIT
EMOM x 10
1. 150m Run
2. 1-5x Ring Muscle-ups
Then:
Snatch Complex warm-up
Then:
5×3 Snatch @ 75-80%
Should feel light, so work on being fast and precise
Then:
10′ AMRAP
12x HSPUs +
10x DB Power Cleans (50/30)
Then:
Cool Down



PHOTOS