6.28.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
8′ AMRAP
12x Split Jumps +
10m For. Bear Crawl +
5x Burpees +
10m Rev. Bear Crawl
Rest while partner goes
Then:
In teams of two…
80x 1-Arm DB Hang Clean and Jerks (50/30), 10:10 +
600m Row/Ski (300m:300m)
60x DB Box Step-overs (24″20″), (10:10)
500m Run, together +
60x DB Box Step-overs (24″20″) +
600m Row/Ski +
80x 1-Arm DB Hang Clean and Jerks
25′ Cap
Then:
12-15x Supinated Grip BB Bent-Over Rows, AHAP +
40/40 Side Plank
2-3 sets
Then:
Cool Down with Static Stretching




STRENGTH
3×6 DB Cuban Press, light
Then:
30s Bent Body Hollow +
8x (each) Bird Dogs
2 sets
Then:
Earthquake Strict Press
6-6-4-4 + 10s Hold on final rep
Find a load that is challenging, but not overwhelming
Then:
KB Sumo Deadlifts, each set AHAP
8-8-6-4 + M.E. Hold on final rep of each set
Between sets do M.E. Fingertip push-ups + M.E. Plank on elbows
Rest as least 2′ between sets
Then:
Cool Down with stretching




CROSSFIT
In teams of two…
100x DUBs
50x Snatches (115/75)
100x DUBs
50x Thrusters (115/85)
100x DUBs
50x Clean and Jerks (135/105)
100x DUBs
50x Deadlifts (185/125)
100x DUBs
50x Burpee/Bar Hops
100x DUBs
50x C2B Pull-ups
For time



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