Tuesday March 12th, 2013

CoreFit
A.   Pronated pull-up negatives.   5s down.     3 reps x 5 sets.  Rest 90s
B. mixed grip chin-ups.       2-3 reps x 5 sets.   (add bands).  Rest 90s
C. supinated chin-ups     4 slow reps   x 5 sets.    add bands.  Rest 90s

+

3 rounds for time
10 burpee tuck jumps
row 250m



CrossFit:

A.   Clean and Jerk  build to a heavy single.

+
5 sets @ increasing effort per round)
6 KBS heavy
6 burpee box jumps 24"/18"
Airdyne 20 calories.

rest 5 minutes between rounds

(start at 75% effort and increase effort per round.