6.17.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Walking Lunges (Elite x 200, RX x 150, Amateur x 100)
3-5x Burpees EMOM
8′ Cap
Then:
20-2 KB Sumo Deadlifts (2×70/53) +
5x Box Jumps (30/24)
Immediately into…
20-2 DB Floor Press (50/25) +
5x Strict Pull-ups
Then:
Cool Down




STRENGTH
Monster Walks
10x Scapular Pull-ups
10x (each) Bird Digs
Then:
16-12-10-10-8 (total reps) BB Reverse Lunges, climbing
Complete half the reps on one leg, then switch legs
Then:
30/30 1-Arm KB Farmer’s Hold, AHAP
Rest as needed
Then:
1-Arm DB Push Press
8-8-6-4 (each), AHAP
Then:
3×12 Banded Face Pulls
Then:
Cool Down





CROSSFIT
3 rounds (10′ cap)
25′ HS Walk (scale as needed)
12x Alt. Pistols
Then:
Snatch Complex warm-up
Then:
E2MOM x 8 (16′)
Full Snatch + Hang Snatch (they do not have to be connected)
Then:
EMOM x 12
1. Calorie Row
2. 10x OHS (135/95)
3. 10x HSPUs
Then:
Cool Down




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