5.6.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 8
7x KB Headcutter (53/35) + 20x KB Toe-Taps
Then:
EMOM x 30
1. 14x Alt. DB Snatch (50/30)
2. 12x DB Cross Box Step-Overs (24/20″), single DB (same as above)
3. 15x Wall Ball (20/14)
4. 12/10 Calories (any machine)
5. Rest
Then:
Cool Down
2×1:00 Bretzel Stretch
Foam Rolling




STRENGTH
2×15 Frog Leg Bridges
Monster Walks
Then:
1 and 1/4 Back Squats
8-6-4-4, climbing
Between sets do 20x Explosive Box Split Jumps
Then:
3×10 DB Lateral Lunges (complete all on one side then the other)
Between sets do 3x (20/10) Slide Board Hamstring Curls
Then:
30/30 Side Plank
2-3 sets
Then:
Cool Down




CROSSFIT
Skill Work:
10 casual minutes- for quality not time
2 seated legless RC OR 3 with feet no jump +
12 Pistols- off box for adjustment
25 foot HS walk OR 3 HS kick up practice- if not comfortable with that then do some donkey kicks. 
Then:
Snatch warm-up
Then
2×2 Muscle Snatches
Then 
4×2 Hang Squat Snatches, climbing
Met Con:
5 rft
3 BMU OR 3 strict Pull Ups with feet in front
5 Clusters 155/105# – no jerking: drop in weight if you have to!
Then:
Cool Down



PHOTOS
N/A