Wednesday February 19th, 2014

CoreFit:

3 sets: 

A1. High Bar Back Squat, x 8 reps

rest 1 minute.
A2. DB Bent Over Row, x 10-12 reps

 rest 1 minute.

3 sets:

B1. DB Seated Strict Press, 8-10 reps heavy 

rest 1 minute.
B2. Plank Hold Weighted, 30 seconds  

rest 1 minute.

C. 3 Sets of the following @ all out effort
15 Kettlebell Swings
15 Burpees
15 Calorie Airdyne
Rest 4 minutes between sets

CrossFit:

A. emom - clean and jerk TnG x 3 start at 115#/65#  add 10# every min until tough triple.

+

2 sets 85%, 100%.  Cap at 8 minutes. Some won't get through the whole piece in 8 mins, especially at the lower effort. 

Row 200m
10/7 CTB chin ups
10 clean and jerks 95/65#
10/7 CTB chin ups
10 clean and jerk 95/65#
70 DU

rest 5mins between sets.