3.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run +
25x KBS (53/40) +
400m Run +
25x Burpees
10′ Cap
Then:
EMOM x 30 (6 rounds)
1. 10/7 Calorie Assault Bike
2. 20x HR Push-ups
3. 12x KB Headcutters (53/35)
4. 16x (8 each) One-Arm DB Push Press. Hold Non-Pressing arm in front rack position. (30/20)
5. 40s Dead Hang from Pull-up Bar
Then:
Cool Down



STRENGTH, Week 6
In your two chosen lifts.
Using 90% of your established 1RM
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x M.E.
Then:
Accessory Work




CROSSFIT
EMOM x 10
1. 8x C2B + 8x DB Thrusters
2. 30s Hollow Hold
Then:
Snatch Complex warm-up
Then:
Pause in the catch position, stay “tight” as you receive the bar
5×55%
3×65%
2x2x75%
Then:
2 rounds:
30x Box Jumps (24/20″) +
20x OHS (115/85) +
10x Dbl DB Snatch (50/30)
10′ Cap
Then:
Cool Down



PHOTOS