11.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
30s Alt. KBS (53/40) + 30s Rest
30s Mountain Climbers + 30s Rest
30s Prone Dowel Raises + 30s Rest
4 rounds
Then:
E5MOM x 4 (20′)
15x Burpees
24x Alt. DB Snatch (50/30)
250m Run
Then:
3-5x Strict Pull-ups +
25x BB Grip Roll-ups (45/35) +
5/5x KB Bottoms-up Press, AHAP
2-3 sets
Then:
Cool Down

 

 

STRENGTH
2x (5/5) Hip Airplanes
3×5 ea. Off-Box Squats (ZERO assistance from trail leg)
3×5 Kang Squats (Good Morning + Back Squat Combo), light
Then:
Work up to a challenging 4-rep Back Squat (3-4 sets)
Then:
5×4 Paused (2s) Back Squats, climbing
Rest plenty between sets
Then:
3×12 DB Cyclist Squats, AHAP
Between each set do 5x ea. 1-Arm Plate Snatch, AHAP
Then:
Cool Down

 

 

CROSSFIT
Move steadily for 10′
Sassy: 1x Strict RMU + 4x Dips + 12x Alt. Pistols
Rx: 5x Unassisted Ring Dips + 12x Alt. pistols
Fitness: 5x Dips (use bands if necessary) + 12x Pistol variation*
Variations include: to a wall ball, off rig, heel on plate, band between rack by butt, band off rig in hands, off box, etc.
Then:
Snatch Warm-up
Then:
Snatch EMOM
0-2: 3 Snatches
2-4: 3 Snatches
4-6: 3 Snatches
6-8: 2 Snatches
8-10: 2 Snatches
10-12: 2 Snatches
12-14: 1 Snatch
14-16: 1 Snatch
16-18: 1 Snatch
Then:
For Time:
21-15-9 HSPUs
9-15-21 Box Jump Overs 24/20”
8′ Cap
Then:
Cool Down

 

 

PHOTOS