GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 10x Burpees
2. 12x DBL KBS (53/35)
3. 20x Split Jumps
4. 30s KB Rack Hold
Then:
23′ AMRAP
300m Row/Ski or 20/13 Assault Bike +
10x DB Curtis P’s (50/35) +
7x Strict Pull-ups +
2x Wall Walks
Then:
Cool Down

 

 

STRENGTH
Monster Walks
PVC Arch Presses
2×8 Push Ups
Then:
4×8 Front Squats @ 65%
5th set max reps (record)
Then:
4×8 Close-Grip Bench Press @ 65%
5th set max reps (record)
Then:
4x (20/10) Jump Squats
Rest 1:00
4x (20/10) RKBS, AHAP
Rest 1:00This is one set, repeat once
Then:
Cool Down

 

 

CROSSFIT
Prep Work:
30s Plank Hold +
15x Rest
30s Supinated Grip Dead Hang
15x Rest
3 rounds
Then:
Snatch Warm-up (include bar bangs… same as last week)
Then:
Hang Squat Snatch + OHS + Snatch from the floor, 15′
Then:
20′ AMRAP
Climb the ladder as high as possible (1-1-1, 2-2-2, 3-3-3, etc…)
Power Cleans (75/55),  Sassy (95/65)
S2OH
Pull Ups
The goal is 15!
Then:
Cool Down

 

 

PHOTOS