Thursday November 7th, 2013

CoreFit:

A.
4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Alternating Lateral Lunge x 10 reps each leg
Rest 45 seconds

+

4 rounds of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of DB Snatch
Rest 30 seconds

CrossFit:

A.
On an 8 minute timer build to a heavy 3-rep Deadlift
and then . . .

B1. Deadlift Touch and Go 15,10,5. 

Rest 30 seconds

B2. Ring Push-ups x Max Reps

Rest 3 minutes

Select weights such that each set of deadlift is challenging, but doable with good mechanics.

+

4 rounds for max reps of:
30 seconds of Kettlebell Swings (70/45)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds