1.3.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
21x KB Deadlifts (53/35) +
15x Strict Push-ups +
9x DBL KB Front Squats +
10m-20m-30m-40m Suicide
3 rounds
15′ Cap
Then:
“You go, I go”
20/15 Calories (any machine) +
16x Box Jumps (24/20″) +
12x DB Hang Clean and Press/Jerk (50/35)
25′ AMRAP
Then:
Stretch

 

 

STRENGTH
3×5 1-Arm KB Bottoms-up Press, climbing
2×15 Low Pulley External Rotation
Then:
“100-Rep Bench Press Challenge”
Males use 135-155#, Females 75-95#
Perform 100 reps in as few sets as possible
Every time the bar is rack do 15x Sit-ups
Then:
12x (ea.) 1-Arm DB Row, off bench +
30s Dead Hang (w/o index finger on bar)
3 sets
Then:
3×15 Standing Banded Powell Raises
Then:
Cool Down

 

 

CROSSFIT
Bulletproof shoulders
Then:
Snatch Warm-up
Then:
Work up to approx. 80% Snatch
Then:
Snatch Clusters
1-1-1-1-1
Rest 15-20s between REPS
Rest fully
3 sets
Then:
E4MOM x 5 (20′)
10m-20m-30m-40m Suicide
4x RMUs
8x Strict HSPUs
12x (6 ea.) KB Snatches 53/35#
Then:
Cool Down

 

 

PHOTOS