Tuesday November 26th, 2013

CoreFit:

A.
Four sets of:
A1. Push-ups x 6-8 reps @ 20X1  ---scale up to clap push-ups or ring push-ups if you can complete 6-8 reps.
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
Complete as many reps as possible in 3 minutes of:
Burpees

CrossFit : 

Five or Six sets of:
Bench Press @ 20X1 tempo ---to find a 1RM
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+
Complete as many reps as possible in 3 minutes of:
Burpees

*If you think the 3 Minutes AMRAP burpees is not enough, you aren't going hard enough.  If you try your best to legitimately get AMRAP in 3 minutes this will be a tough test.