Wednesday May 29th, 2013

CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111 ---notice the tempo.  1 full second in bottom. load appropriately for 10 reps. Raise weight if you hit 10 reps.
rest 45s
A2. Pull-Ups x 8-10 reps. Use least amount of band help as possible to achieve 10 legit reps.
rest 90s

+

Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps


CrossFit:

4 sets of:
A1. Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
A2. Pull-ups x Max reps - cap at 15 reps.  If 15 kipping reps is easy do as many strict as possible until failure then finish with kipping reps.
Rest 3 minutes

+

Complete as many rounds and reps as possible in 10 minutes of:
135/ 85lb. Power Clean x 10 reps
Burpees x 10 reps