2.17.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 12x H2H KBS (53/40)
2. 15x DB Floor Press (50/25)
Then:
3x Chin-ups (sub 15s Supinated-Grip DH) +
9x DB Devil Press (35/25) +
15x Box Jumps (24″/20″)
21x Calories (any machine)
25′ AMRAP
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×10 (ea.) Banded Clam Shells
2×15 Gakk Squats
2×10 Banded or KB Good Mornings
Then:
A few light sets of Front Squats with straps
Then:
2×8 Front Squats @ 80%
3rd set max reps (record)
Then:
2×8 Close-Grip Bench Press @ 80%
3rd et max reps (record)
Then:
12x DB/KB Box Step-ups (hold in Farmer’s position) +
20x Sit-ups
3 sets
Then:
Rotator Cuff Work

 

 

CROSSFIT
Skill Work
EMOM x 10
6x Strict T2B
30 second HS Hold
Then:
Snatch Warm-up:
Then:
4×3 Squat Snatches, climbing
EMOM x 6
6 C2B (scaled- Pull Ups) +
ME Clean and Jerk (115/80), Sassy: 155/105
2:00 Rest
EMOM x 6
6x T2B +
ME Snatch, same BB
Then:
Cool Down

 

 

PHOTOS