Friday August 23rd, 2013

Class this Saturday will be at 11 a.m.

There will be a competitors class for anyone that would like to come at 12.

CoreFit

5 sets: 

A1. Strict Pull-Ups X 3-5 reps @20X1.  

Rest 45 seconds

A2. Hang DB or KB snatch x 6 reps/arm 

Rest 45 seconds

A3. Airdyne @ 95% effort X 30 seconds.  This should be very hard!!!

Rest 3 minutes walking 

Score is your total calories for 5 sets of Airdyne sprints. 

CrossFit:

Quick warm-up then get to Part A as that will prep you for B. 

4 sets: 

A. Snatch Balance X 2 reps.  Light weight, think of dropping under bar and pressing against bar as you drop for a stable receiving position. 

B. In 12 minutes build to a max Hang power snatch.  Think of getting self under the bar. 

C. In 12 minutes build to a max Hang Power Clean and Jerk

+

Teams of 3

Row 3k in 200m intervals

If coming to competitors class tomorrow consider skipping the 3k row portion and spending some time stretching and foam rolling.