6.10.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x (30/30) Box Jumps
4x (30/30) Step-up Hops
4x (30/30) Mt. Climbers
Males use 24″
Females 20″
Then:
3×3′ AMRAP
500m Row/Ski + M.E. Burpees in the time remaining.
Post total score to whiteboard.
1:1 rest or “you go, I go” with a partner
Then:
27-21-15 Sit-ups +
7-5-3 Strict Pull-ups (If you’re feeling sassy do L-Pull-ups)
Then:
Cool Down




STRENGTH
Bulletproof Shoulder, 2 sets
Then:
15-12-10 Seated DB Military Press, climbing but not too heavy
Then:
Work up to a challenging 7-rep Fat Bar Bench Press
Then, starting with that load…
2x (7-5-3) Fat Bar Bench Press
Rest 2-3 minutes between sets
Then:
20-16-12 KB Sumo Deadlifts. Hold the final rep for 30s
Between sets do M.E. Strict Push-ups
Set 1: Right hand staggered forward
Set 2: Left hand staggered forward
Set 3: Standard hand position
Then:
Cool Down with Pec Stretches




CROSSFIT
Pull-up Conditioning:
Elite: 3-6-9-12-15-18-21 UB Pull-ups
Rx: 2-4-6-8-10-12-8
Amateur: 2-3-4-5-6-4-2
10′ Cap
Then:
Snatch Complex warm-up
Then:
10-8-6-4-2 UB Power Snatches, each AHAP
15′ Cap
Then:
3′ AMRAP
3-6-9…
Hang Squat Snatch (95/65) +
Burpee / Bar Hops
Rest 2:00, repeat
Then:
Cool Down




PHOTOs