10.28.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
21-18-15-12-9-6
American KBS (53/40) + Box Jumps (24″/20″)
10′ Cap
Then:
20′ AMRAP
9x KB Front Squats (53/25) +
11x Burpees +
5x Strict Pull-ups +
200m Run
Then:
20x Sit-ups +
5x Walkout Planks
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Conventional Deadlift
Set 1: 3×70%
Set 2: 3×80%
Set 3: M.E.x 90%
Then:
Bench Press
Set 1: 3×70%
Set 2: 3×80%
Set 3: M.E.x 90%
Then:
3×8 DB “DeadRows,” AHAP
Between sets do 12x JM Press
Then:
2×12 DB Powell Raises, off bench
Then:
Cool Down

 

 

CROSSFIT
EMOM X 9
1. 150m Run
2. 3 BMUs OR 3x BMU attempts OR 3x Strict Pull-ups
3. 5x BMUs or 5x Strict Pull-ups
**The goal here is to get some BMUs under fatigue.  I wrote in some attempts to give those who want to try some a time, but also to get in some pull ups.  If you want to start group separately do a stagger start so everyone starts with run so all BMUs are under fatigue.
Then:
Snatch Complex Warm-up
Then:
High Hang Snatch + Below the knee (pause for one second) Snatch (don’t drop the bar between reps)
5 sets, climbing
Then:
8′ AMRAP
8x Front Squats 135/95#
8x C2B
8x Burpee Bar Hops
Then:
Cool Down

 

 

PHOTOS