Tuesday June 25th, 2013

CoreFit:

4 sets of:
A1. Russian Kettlebell Swings x 15 reps.  Explosive!
Rest 45 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A3. Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

+

5 minute AMRAP in teams of 3. Prowler stays moving the entire time. After you push the prowler, immediately perform your 6 DB thrusters. Team score is total DB thrusters at conclusion of 5 minutes. 

Prowler push- unloaded - length of driveway

6 DB thrusters - light

rest 7-10 minutes

5 minute AMRAP in teams of 3- same format as above. Score is burpees. 

row 100m all out 

6 burpees

CrossFit

5 sets of:
Hang Clean x 3 reps.  Take from high hang. No downward portion before initiating the pull. focus on getting under bar.  These are full squats. do not receive it high. If you can't get under it and squat it up, lower the load until you can.

Rest 2 minutes between sets.


AMRAP in 10 minutes:
115/75 lb Ground to Overhead x 3 reps ----may use snatch or CJ.
Ring Dips x 6 reps
Toes to Bar x 9 reps