11.2.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
8′ AMRAP
M.E. BW Walking Lunges
Every 2:00 do 10x Burpees (starting at 0:00)
Then:
21-15-9
Double KB Sumo Deadlifts, AHAP + Deficit Push-ups on KBs
Into…
15-12-9
DB Thrusters (50/35) + 150m Run
Into…
12-9-6
Strict Pull-up +
Atomic Sit-ups
Then:
3x(30s-30s-30s) McGill Rolls
Rest as needed between sets
Then:
Cool Down

 

 

STRENGTH
2x30s Banded Skydivers
2×5 Weighted Dislocates
Then:
German Body Comp Training
A1 12x Alt. BB Rev Lunges
A2 16x 1-Arm KB Bent-Over Rows, switch every 2 reps
12′ AMRAP
Then:
B1 10-12x BB RDLs
B2 12x Paused (2 sec) DB Chest Press
12′ AMRAP
Then:
C1 10/10 1-Arm Supported DB Strict Press
C2 12-15x DB Pullovers (maintain tension in lats and triceps)
C3 10-10-10 3-Way Calf Raises, off plate
2-3 sets
Then:
Cool Down

 

CROSSFIT
CrossFit Open Workout 20.4

 

 

PHOTOS
N/A