3.23.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1-8 DB Hang Squat Clean (50/30) + 5x Box Jump (30/24) Ladder
1x DB HSC + 5x Box Jumps
2x DB HSC + 5x Box Jumps, etc.
Continue to 8x HSC + 5x BJ
12′ Cap
Then:
20x KBS (70/53) +
2x TGU (same KB) +
Rd 1: 50x Sit-ups
Rd 2: 400m Run
Rd 3: 30x Burpees
Rd 4: 30x Goblet Squats (70/53)
Rd 5: 17x Strict Pull-ups
Rd 6: 8x Wall Walks
Round 1 looks like 20x KBS + 2x TGU + 50x Sit-ups
Round 2 looks like 20x KBS + 2x TGU + 400m Run, etc.
Then:
Cool Down with 2:00 Cumulative Couch Stretch, each leg




STRENGTH
KB Complex:
2x Bottoms-up Press (L/R) +
4x Snatch (L/R) +
8x Racked Squat (L/R) +
10x KBS (L/R)
4 sets, climbing to AHAP
Then:
10 Rounds (outside):
100′ Carry, anything, anyhow (Keg, KB, Sandbag, etc.) +
10x Push-ups +
15x Squats
Then:
Cool Down




CROSSFIT
CrossFit Open Workout 19.5




PHOTOS
N/A