Wednesday February 12th, 2013

CoreFit

A. Split Jerk (Push Press for beginners)    3 reps x 5 sets.   Rest 2-3 minutes between.  Stay moderate in weight selection to work technique.

 B. scapular pull-ups   5 reps x 5 sets.   Rest 90s between sets


 20 minute AMRAP

5 no push up burpee box jumps
7 wall balls
9 sit-ups



CrossFit:

A1. Split Jerk    2 reps x 5 sets.   Rest 3 minutes between.  Stay moderate in weight selection to work technique.

B. weighted pull-ups @ 20x1    3 reps x 5 sets.   Rest 90s. between


+

7 minute AMRAP @ 90% effort
7 pull-ups
11 wall balls

rest 3 minutes

7 minute AMRAP @ 90%
7 no push up burpee box jumps 24"/18"
11 toes to bar