Monday April 29th, 2013

CoreFit:

4 sets of:
A1. Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
A2. Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+

Partner workout.  1 partner complete a whole round while other partner rests. 

6 rounds for time:

250 Meter Row
Wall Ball Shots x 20 reps
Kettlebell Swings- moderate x 20 reps

CrossFit:

A.
4 sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

first 2 as power cleans, 2nd 2 as squat cleans.

+

Partner workout.  1 partner complete a whole round while other partner rests. 

6 rounds for time:
20 calories on Airdyne

70#/ 45# KBS Kettlebell Swings x 20 reps
40 double unders