Thursday October 10th, 2013

CoreFit:

3 sets of:
A1. Front Squat x 8-10 reps @ 3011   --use goblet squat if still fine tuning mechanics.
Rest 60 seconds
A2. Pull-Ups x 5-7 reps @ 2111.  --use least assistance possible.
Rest 60 seconds

A3. Waiter's Walk 25m each arm .

Rest 60 seconds

+
5 rounds for time of:
10 Front Squats or Goblet Squats
10 Sit-Ups
10 Burpees

CrossFit:

3 sets of:
A. Front Squat x 5 reps

Rest 3 minutes

3 sets of 5.   Make them heavy! There is no stimulus if these are 3 sets of 5 at an easy weight.

+

For time:
30 Pull-Ups
20 Box Jumps (24″/18″)
10 Snatch (115/75 lbs)
20 Box Jumps (24″/18″)
30 Pull-Ups