6.19.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 30x Mountain Climbers
2. 40s OH Plate Hold, AHAP
Then:
EMOM x 20
1. 20x American KBS (53/40)
2. 16x Alt. Shoulder Taps (wall facing)
3. Box Jump Overs (24/20) Elite x 16, RX x 12
4. 12/10 Calorie Assault Bike Sprint
5. Rest
4 rounds
Then:
Cumulative Dead Hang (Elite – 5′, Rx 3′)
Every drop = 25′ Burpee/Broad Jump
Then:
Cool Down




STRENGTH
10x (each) Single-Leg Glute Bridges
Then:
10x Push-ups with a PLUS
15x Supermans
Then:
Paused(3 sec at bottom) Back Squats
7-7-5-5, each set AHAP
Then:
Between sets do 30s Dead Hang
Then:
M.E. Strict Push-ups +
8-10-12x Fat DB Hammer Curls (weight drops as reps increase)
3 sets
Then:
Cool Down




CROSSFIT
EMOM x 12
1. 1-3x Pull-up + Pullover (sub 20s Bent-Arm Hang)
2. 8x Burpee/Box Jumps (24/20)
Then:
Clean and Jerk warm-up
Then:
5×5 TnG Clean and Jerks, work on smooth and steady cycling
Then:
2-4-6-8-10 KB Snatch (70/53) – 1/1, 2/2, 3/3, etc. +
250m run between each rung
Then:
Cool Down



PHOTO