Wednesday January 29th, 2014

CoreFit:

4 sets of:
A1. Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20 reps
Rest 60 seconds

+
5 rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
Airdyne 5 calories.

CrossFit:

A. emom - Push Jerk TnG x 5 start at 115/ 65# build 10# every min.  Complete 5 sets. If you need to add less per set, do so.   If you complete 5th set at 155#, do emom adding 10# per minute until you don't get 5 TnG reps.

+

3 sets  80%,  90%,  100%
Row 500m
20 box jumps or step up 24/20" ---use what you feel will be fastest
20/15 CTB chin ups
20 wall balls
20 burpees
rest 5mins


Notes:

- focus on breathing during TnG work
- increase pace per set. Show your control and understanding of your own engine by improving pace per set.
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