11.11.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
In teams of two…
30′ Walking KBS (53/35) +
30′ Walking Lunge holding KB anyhow (back) +
30′ Walking KBS +
30′ Walking Lunge holding KB anyhow (back)
Rest while partner goes
4 rounds each
Then:
“Beware the Bodyweight Exercise,” variant
3x Wall Walks +
6x Strict Pull-ups +
9x Deck Squats (or Ab Mat Sit-ups) +
12x Burpees
16x Split Jumps
24′ AMRAP
Then:
Cool Down

 

 

STRENGTH, Testing Week
Work up to a 1RM max Deadlift and Bench Press
Then:
Max reps Chin-ups, 1 set
Then:
Cool Down

 

 

CROSSFIT
Snatch Warm-up
Then:
Hang Squat Snatch + Squat Snatch + OHS
5 sets, climbing (17′)
Then:
“The Chief”
5×3 min AMRAP + 1 min rest
3 AMRAP:
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Then:
Cool Down

 

 

PHOTOS