10.7.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 14x H2H KBS (53/40)
2. Split Jump Roulette (coach calls out “random” number of Split Jumps that must be performed within the minute)
Then:
“You go, I go”
24 Calories (any machine)
21x Box Jumps (24/20)
18x Alt. DB Snatch (50/30)
15x Burpees
25′ AMRAP (goal is 3+ rounds)
Then:
Cool Down

 

 

STRENGTH, Week 6 of Cycle
Push Press
Set 1: x5 @ 75%
Set 2: x3 @ 85%
Set 3: xM.E. @ 95% (this will count as their “test” for the end of this cycle
since for many, it will likely come out to a new 3-5RM
Back Squat
Set 1: x5 @ 75%
Set 2: x3 @ 85%
Set 3: xM.E. @ 95% (this will count as their “test” for the end of this cycle
since for many, it will likely come out to a new 3-5RM
Then:
x4-4-3-M.E. Pull-ups/Chin-ups (try to add one rep on M.E. set from last week)
OR
30s-30s-20s-M.E. Dead Hang
Between sets do 10x Banded Push-ups
Then:
Cool Down

 

 

CROSSFIT
Skill work:
EMOM x 10
40 DUBs
12 C2B
Then:
Snatch warm-up
Then:
Snatch + Hang Snatch + OHS
Then:
9′ AMRAP
20 DB Snatches 50/35#
15 T2B
20 HSPU
Then:
Cool Down

 

 

PHOTOS