12.7.19 Training Sessions (3)

GENERAL FITNESS
1-12 Partner Box Jump Ladder (30/24)
Then:
“You go, I go” (per exercise)
Calories, any machine: 15-20-25-20
DB Hang Clean and Jerk (50/35) : 8-10-12-10
Split Jumps: 18-24-30-24
DB Burpees 12-14-16-14
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×10 Frog Glute Bridges
2x30s 1-Arm KB Farmers Hold + 1-Arm Waiter Hold, switch (70/35, 53/25)
Then:
“You go, I go” (per exercise)
9x Sandbag Cleans (140/80) +
50′ Forward Sandbag Carry + 50′ Backward Sandbag Carry +
12x Sandbag Squats +
50′ Forward Sandbag Carry + 50′ Backward Sandbag Carry
3 rounds
Then:
3×10 Garhammer Raises
Then:
Cool Down

 

 

CROSSFIT
Skill work:
3 rounds (12′ cap)
3x Skin-the-Cats +
10s Full Bridge
20x Handstand Shoulder Taps
20x Hollow Rockers
Then:
Clean and Jerk Warm-up
Then:
Paused below knee + Pause mid-thigh into Squat Clean + Squat Clean w/o a pause
5-6 sets, climbing but stay relatively light
Then:
30-20-10
T2R
Cal AA
Shoulder to Overhead 75/55#
Then:
Cool Down

 

 

PHOTOS