5.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
E2MOM x 5 (10′)
2x KB TGU, AHAP +
15x Burpees
Then:
0:00 – 10:00
21-18-15-12-9 KBS (53/35) + Box Step-ups with KB (24/20″)

10:00 – 20:00
1000m Row + 50x HR Push-ups + 10x Strict Pull-ups

20:00 – 30:00
Alternating EMOM: Even – 7x KB Headcutters / Odd – 1:00 FLR
Then:
Cool Down





STRENGTH
Bulletproof Shoulders, 2 sets
Then:
3×5 DB SOTS Press, prioritize a vertical press over squat depth.
Then:
Bradford Press
12-10-8-8, climbing
Between sets do standing dowel shoulder external rotation stretch
Then:
BB Push Press
8-8-6-4-4, climbing
Between sets do 20s Dead Hang (focus on full engagement of lats and scapula)
Then:
3x20s Back Plank




CROSSFIT
EMOM x 8
1. 8x HSPUs
2. 12x T2B (sassy – 15x)
Then:
Snatch Complex warm-up
Then:
Power Snatch + Snatch Balance (pause 2s) + OHS, climbing
5 sets, climbing
Then:
50x Wall Ball (20/14) +
40x BB Reverse Lunges (75/55)
30x Power Snatches
20x OHS
10x Ring Muscle-ups
12′ Cap



PHOTOS