Wednesday January 22nd, 2014

CoreFit:

4 sets of:
A1. Push-ups 6-8 perfect reps. Scale up or down as needed.
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 30X0
Rest 45 seconds
A3. Jump Rope Technique Work x 45 seconds
Rest 45 seconds

+

Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings

Rest 60 seconds

CrossFit:

7 mins 80% effort
25 DU
Row 200m
10 HR pushups

rest 5mins

7 mins 90% effort
5 Left Arm DB power snatch 65/30#
5 Right Arm DB power snatch 65/30#
5 CTB chin ups
8 GHD situp

rest 10mins

7mins 100% effort
Row 400m
10 burpee over rower

- work on pacing through the 7min efforts keeping them sustainable for 80-90%