Friday February 7th, 2014

CoreFit

A1. Back Squat, 5-7 reps x 3 sets

rest 45 seconds.
A2. DB Curls, 8-10 reps x 3 sets, 

rest 45 seconds.
A3. DB Tricep Extensions, 8-10 reps/each arm x 3 sets

rest 45 seconds.

+

 5 Sets of the following:
10 Burpees
20s on Airdyne very hard

Rest 3 minutes between sets.

CrossFit:

A. build to a 1rm wtd chin up pronated (compare to last weeks supinated)

+

10 min amrap:

75 Power Snatch 75/55#
50 wall balls
AMRAP muscle-ups

Notes:
- chin must be over bar ,hands must be shoulder width apart, record weight plus body weight

- include time you finish movement prior to one you finish each movement as well.

for ex.,:  PS done at 4:30, wall balls done at 6:55.