3.8.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
12x Split Jumps + 15m Walking KBS, AHAP + 15m Cradle Carry (back)
Rest while partner goes
10′ AMRAP
Then:
EMOM x 30
1. 12x KB Headcutters, AHAP
2. 7x “Bastards” (Burpee + Tuck Jump)
3. 2x Alt. KB TGU (same KB as Headcutters)
4. 40s ALL-OUT Interval
5. Rest
6 rounds
Then:
Cool Down




STRENGTH
2×10 1-Arm KB Bottoms Up
2×10 Iso-Dynamic Y’s
Then:
Work up to a challenging 7-rep Bench Press
Then, starting with that load…
Perform 2 reps, rack the bar for 10s, repeat 4 times.
This is one set, do 4
Then:
4x60s Dead Hang
Between sets do 4×10 Decline Push-ups
Then:
3×20 BB Grip Roll-ups
Then:
Cool Down





CROSSFIT
CrossFit Open Workout 19.3



PHOTOS