Monday March 10th, 2014

CoreFit :

4 sets: 

A1. Deadlift, 2 reps @ 85%  of 1 RM.   Make them 2 heavy reps if you have not tested a 1RM.

rest 1 minute between sets.
A2. Lat Stretch in Squat Rack

 rest 1 minute between sets.
A3. DB Bench Press @ 30×1, 8-10 reps 

 rest 1 minute between sets.

+

 3 Rounds for time of the following:
Airdyne 30 calories
15 Burpees
15 Goblet Squats - moderate

CrossFit:

A. Power Clean start at 60% of 1rm add 10# every min until max.  No disgusting reps.

rest as needed

5min amrap all out!
10 box jumps 24/20" sd
10 burpees

rest 10mins

5min amrap open pace
3 MU
20 DU unbroken