12.2.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
16x American KBS (53/40) +
12x Alt. Goblet Reverse Lunges +
8x Strict Pull-ups +
4x Alt. KB TGU
10′ AMRAP
Then:
“You go, I go” (per exercise)
10x Burpee/Box Jumps (24″/20″) +
20x Alt. DB Snatch (50/35) +
30 Calories (any machine)
40x Split Jumps
3 rounds, 30′ Cap
Then:
Cool Down

 

 

STRENGTH
Shoulder Prep
Crossover Symmetry Activation Work, various
Biceps Tendon Stretch / Prep
Then:
2x (1-5) Strict Pull-up Ladder (2-3 athletes)
Then:
“Pressing Giant Set”
8-10x Dips +
6-8x Bench Press +
10-12x Strict Push-ups +
8-10x Plate Squeeze Squats
This is one set, do 3
Rest fully between sets
Then:
3×10 DB Powell Raises, off bench
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
HSPUs, 8 minutes:
Sassy: 5×6-8 Deficit HSPU, 60 sec rest between sets
Rx: 5×8 UB HSPU, 60 sec rest between sets
Fitness: Accumulate 25 total
Then:
Snatch Warm-up
Then:
5-4-3-2-1 TnG Power Snatches, climbing
Then:
12 min Cap
“Fran-emies”
21x Thrusters
21x C2Bs
15x Clean and Jerks
15x Bar Muscle Ups
9x Squat Snatches
9x Ring Muscle Ups
Sassy: 135/95
Rx: 95/65
Fitness: 95/65
Sub for gymnastics:
Pull Ups, Strict Pull Ups, Ring Dips
Then:
Cool Down

 

 

PHOTOS