Thursday December 12th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Wall Climbs x 2-3 reps
Rest 60 seconds
A3. Side Planks x 30-40 seconds each side
Rest 60 seconds

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

CrossFit:

A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

*If all rowers are filled, complete this on the Airdyne switching every 2 minutes.  Pedal hard for 1:40 and 20s transition time.