12.21.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 3x Wall Walks
2. 10x DB Hang Squat Cleans (50/35)
Then:
Teams of two…
“You go, I go”
Calories: 12-16-20-24-12
DB Devil Press: 4-6-8-10-4
Toes-to-Rings: 8-10-12-14-8
Then:
Cool Down

 

 

STRENGTH
“Shoulder Primer”
90s DBL KB Front Rack Support (2×53/35) +
20x Band Tears
3 sets
Then:
2x [5x 1-Arm Farmer Bar Deadlifts (L) + 100′ Carry (L) + 5x 1-Arm Farmer Bar Deadlifts (R) + 100′ Carry (R)]
Between sets to 20x Alt. Sledgehammer Strikes onto Tire
4 sets
Then:
8x (ea.) 1-Arm KB Bottoms-up Press, AHAP
40s “W” Hold
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work:
2 Rounds
10x Banded Good mornings
15x V Ups
8x Cossacks Squats
Then:
Skill Work:
With a partner…
P1: Sandbag Bear Hug Carry down and back the length of the room
P2: Hollow Hold for the duration of Carry
3 rounds each
Then:
Snatch warm-up
Then:
Snatch Pull + Snatch + OHS
5 sets, climbing
Then:
15 min Cap
“You go, I go”
10-8-6-4-2 Deadlifts 315/225
50 Dubs
30’ HS Walk OR Bear Crawl
Then:
Cool Down

 

 

STRONGFIT
Workout 1:

MFD 100′ Traditional Yoke Carry
20′ Cap

Workout 2:
3:00 minutes on, 1:00 off
2×20′ Rope Ascent +
10/7 Calorie Ski Erg +
M.E. Alt. DB Squat Snatch (70/50)
Continue until you reach 40 DB Squat Snatches
20′ Cap

Workout 3:
3 rounds for time…
30x Alt. Pistols +
15/10x Strict HSPUs +
10x Hang Power Cleans (175/115)
20′ Cap

 

 

PHOTOS