Thursday April 25th, 2013

CoreFit:

3 sets of:
A1. Supine Ring Rows x 10-12 reps.
Rest 60 seconds
A2. Jumping Squats x 6-8 reps
Rest 60 seconds
A3. Side Planks x 30 seconds each side
Rest 60 seconds

B.
4 rounds for TOTAL reps. :  (20 minutes running clock)
Double Unders x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Kettlebell Swings- heavy x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Dumbbell Push Press- moderate x 30 seconds
Rest 30 seconds

CrossFit

A. On a 15 minute timer build to today’s 1RM Snatch -  squat or power.  Build up using Squat.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row or Airdyne Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM