3.9.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Non-Stop Mountain Climbers +
30s OH Plate Hold (55/45) +
10s Rest
5 rounds
Then:
With a partner…
“You go, I go”
Calories, any machine: 15-20-25-20
Alt. DB Snatch: 16-22-26-22
Wall Walks: 4-5-6-5
Box Jumps (30/24) : 12-16-20-16
Then:
Cool Down





STRENGTH
100′ 1-Arm KB Bottoms-up Carry, L +
100′ 1-Arm KB Bottoms-up Carry, R +
15x Sandbag Squats (place the bag on one shoulder, switch shoulders on next set)
16′ AMRAP
Then:
1-Arm BB Deadlift
5-3-3-1-1, climbing (each arm)
Then:
15-20x Dips +
7x Strict Pull-ups +
12x Heavy Double KB Sumo Deadlifts AHAP
2-3 sets to “cool down”
Then:
Actual Cool Down




CROSSFIT
CrossFit Open Workout 19.3



PHOTOS