Friday March 21st, 2014

CoreFit:

4 sets: 

A1. Close Grip Bench Press, 4-6 reps

 rest 1 minute.
A2. Weighted Pull Ups Supinated @ 20×1, 3-4 reps 

 rest 1 minute.

4 sets:

B. DB Zotman Curls @ , 8-10 reps
rest 1 minute

C. 10 Sets of the following @ Hard Effort:
Airdyne Calories 16 seconds,

 rest 1 minute.

CrossFit:

A. Back Squat @30X1; 3, 2, 1, 1; rest as needed. Only go for it on the last 1 if you are really feeling it.
B. emom - power clean not TnG x 2- 5mins 65-75% of 1rm

C. At open pace:

60 cals on rower----This should be SLOW

15 toes to bar ---break these like you plan to in the open

15 wall balls

+

Row 300m 95% effort
rest 3mins x 3


Strategy for 14.4:

80% effort on the row.  You can't win the workout here but you can easily lose it. 

90% effort on T2B.  Chip away but don't redline.  Come off the bar BEFORE failure. Think AMRAP (-2) to start 

Crush the wall balls.  25/15 or 20/20 or 10/10/10/10, whatever works for you.

Power Cleans singles or doubles, until finish

Muscle-ups - singles or doubles until finish.