Tuesday April 23rd, 2013

CoreFit:

A.
Four sets of:
A1. Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Russian Step-Ups x 10 reps each leg---add weight where possible
Rest 45 seconds
A3. Push-Ups - AMRAP (-2). Constant tempo. Stop when tempo changes.
Rest 45 seconds

B.
4 sets :

B1. 10 DB row per arm - moderate. technique is focus.   

rest 10s

B2. 7-10 burpees AFAP

rest 40s

CrossFit:
A.
Four sets of:
A1. Deadlift x 3-5 reps @ 30X1
Rest 40 seconds
A2. Box Jumps x 3 reps.  Step down, explode up. Go high but make sure you are able to hit 3 reps.
Rest 2- 3 minutes

+

AMRAP in 10 minutes
145/85 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps