7.27.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
Males use 2×53, Females use 2×35
1. 30s Awkward Hold (Farmer Hold + OH Hold)
2. 15x Double KBS
3. 30s Awkward Hold
4. 15x HR Push-ups (Sassy = 15x Clap Push-ups)
3 rounds
Then:
Teams of two…
25′ AMRAP
800m Run, together +
1000m Row/Ski (sub 60/40 Cal Bike) +
80x Wall Ball (20/14)
Then:
Cool Down with stretching





STRENGTH
“Primer”
EMOM x 12
Males use 50, Females use 30
1. 30s DB Awkward Hold
2. 15x DB Deads
3. 30s Awkward Hold
4. 15x Clap Push-ups
The:
5×5 Double Overhand Axle Deads, climbing to AHAP
Between sets do 7/7 1-Arm KB Strict Press, AHAP
Then:
12-15x Fat Bar JM Press +
60s Chinese Plank +
15-20x DB Wrist Extensions
2-3 sets
Then:
Cool Down




CROSSFIT
3 rounds for quality:
3x Skin-the-Cats
6x Ring Dips
30s Lat Stretch (each)
Then:
3x Strict Press +
2x Push Press +
1x Push Jerk +
1x Split Jerk
3 sets, climbing (still a warm-up)
Then:
Split Jerks (from rack)
3-3-2-2-1-1, climbing
Then:
“You go, I go”
10-8-6-4-2 Hang Squat Cleans (95/65 ,115/75, 135/95, 155/105, 182/125)
Do 50x DUBs between each rung (also you go, I go)
Round 1 looks like…
P1 10x HSC, P2 10x HSC, P1 50 DUBS, P2 50 DUBs
Round 2 looks like…
P1 8x HSC, P2 8x HSC, P1 50 DUBS, P2 50 DUBs, etc…
Then:
Cool Down



PHOTOS