7.3.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run
60x Alt. DB Snatches (50/30)
400m Run
12′ Cap
Then:
“You go, I go”
250m Row, Ski (20/15 Assault Bike) +
4x KB TGU, AHAP +
5m-10m-15m-20m-25m Shuttle +
1 rounds of Cindy (5x Pull-ups + 10x Push-ups + 15x Squats)
30′ AMRAP
Then:
3×15 Partner Medicine Ball Sit-ups, time permitting
Then:
Cool Down




STRENGTH
2×8 Push-ups with a PLUS
2×20 Frog Leg Glute Bridges
Then:
12-10-8-8 KB Push Press (pause 1s at the top and bottom of each rep), climbing
Between sets do 12-12-10-10 Ring Rows
Then:
Paused (3 sec) Front Squats
7-7-5-5, climbing
Rest plenty between sets
Then:
3xM.E. Hanging Leg Raises (scale to knee raises if necessary)
Then:
Cool Down




CROSSFIT
3 rounds for QUALITY
45s Work + 15s Transition
Hollow Body Hold
Toes-n-Nose Handstand Hold
Glute Bridges
Then:
Clean and Jerk Complex Warm-up
Then:
Clean Pull + Full Clean + Hang Squat Clean
5 sets, climbing
Then:
“You go, I go”
4 rounds each
12x Burpee/Box Jump-Overs, AFAP
Then:
4 rounds each
15x Box Jump-Overs, AFAP
Then:
4 rounds each:
8x DB Burpee/Step-ups (35/25), AFAP
Then:
Cool Down




PHOTOS