GENERAL FITNESS
“CV Primer”
50x Alt. DB Snatch (50/35)
EMOM 5 Burpees
8′ Cap
Then:
E2MOM x 5 (10′)
300m Row

EMOM x 10
Elite – 3x Wall Walks
Rx – 2x Wall Walks

EMOM x 10 (10′)
“Death By”
DB Squat Clean + Push Press (50/35)
1st min – 1x DB Squat Clean + 1x DB Push Press
2nd min – 2x DB Squat Clean + 2x DB Push Press
3rd min – 3x DB Squat Clean + 3x DB Push Press…
Cont to 10x DB Squat Clean + 10x DB Push Press
Then:
Cool Down

 

 

STRENGTH
“Prison Saturday”
5×10 Neutral-Grip DB Chest Press, AHAP
Rest a bit between sets
5×10 Supinated-Grip BB Bent-Over Rows, AHAP
Rest a bit between sets
5×10 JM Press, AHAP
Rest a bit between sets
5×10 Standing Axle Bar Curls, AHAP
Rest a bit between sets
5xM.E. Dips
Rest a bit between sets
5×10 Fat DB Hammer Curls, AHAP
Rest a bit between sets
Then:
Cool Down with Rotator Cuff work

 

 

CROSSFIT
Prep Work
3 rounds:
3x Pull-up + Pullovers
10 sec Bridge
10x Barbell good morning
Then:
Snatch Warm-up
Then:
Snatch Pull + 2 Snatch, 20′
Then:
For Time:
10x Clusters 95/65
Suicide (10m-20m-30m-40m)
8x Clusters 115/85
Suicide
6x Clusters 135/ 95
Suicide
4x Clusters 155/105
Suicide
2x Clusters 185/125
Suicide
For time
Then:
Cool Down

 

 

PHOTOS
N/A