Tuesday August 20th, 2013

CoreFit :
4 sets of:
A1. Front Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Strict Pull-Ups x 8-10 reps (bands) @ 2110
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 6 minutes of:
Thrusters x 3 reps
Burpees x 6 reps
Box Jumps x 9 reps

CrossFit:

4 sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)  Use a load you can handle and work good tight receiving positions.
Rest 2-3 minutes

+
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Thrusters x 3 reps
Pull-Ups x 6 reps
Box Jumps x 9 reps