Wednesday October 2nd, 2013

CoreFit:

4 sets of:
A1. DB or KB snatch x 5 reps/ arm
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
3 Man-Makers
6 Broad Jumps
9 Sit-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

CrossFit:

4 sets of:
A1. Hang Power Snatch x 3 reps.   SPEED UNDER!
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 2 minutes

+
3 rounds for time of:
Power Clean x 10 reps (135/85 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps