7.15.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
150x KBS (53/40)
E2MOM Burpees (Elite x 8, Rx 5)
10′ Cap
Then:
EMOM x 24
1. 8x DB Power Cleans + 6x DB STO (50/30)
2. 30x Squats
3. 40s HARD effort on machine (goal = 12/10 cals in 40s)
4. Rest
Then:
50x BB Biceps Curls in as few sets as possible (65/35)
Then:
Cool Down




STRENGTH
2×10 Band Snatch
2x30s Superman Hold
Then:
3×12 DB Reverse Curls
Between sets do 10x (each) 1-Arm DB French Press, keep it light
Then:
10-7-7-5-5 BB Strict Press (first set with empty barbell)
Between set do 20s RKC Plank – whole body engagement.
Rest 2-3 mins.
Then:
4×12 Standing DB Front Raise, AHAP
Between sets do 10x Overhead Band Tears (pull band apart down to traps)
Rest 60s between sets
Then:
Cool Down





CROSSFIT
“Death by” DUBs (8′)
Minute 1 – 10 reps
Minute 2 – 20 reps
If you fail to complete the prescribed number of reps try to hit that number for the remainder of the 8 mins.
Then:
Snatch Complex warm-up
Then:
Slow pull to the knees, pause 2s, below knees Snatch + Full Snatch, 15′
Then:
3-6-9-12…
Power Snatch (135/95) +
Burpee/Bar Hops
10′ AMRAP
Then:
Cool Down




PHOTOS