Monday May 20th, 2013

CoreFit:

Five sets of:
A1. Deadlift x 5,5,5,5,5   - build to more weight than on 5-6-13
Rest 30 seconds
A2. Push-Up x 10-15 reps @ 21X1
Rest 30 seconds
A3. Dumbbell Push Press x 8-10 reps @ 20X1
Rest 60s

+

Five sets of:
10- 15 Burpee Box Jumps -- coach will give guidance on appropriate number of reps per athletes.
Rest 60 seconds

Three sets of:
A1. Deadlift x 3-5 reps @ 2011
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds

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CrossFit Regionals Workout # 1

"Jackie"

Row 1000m

50 thrusters- 45# for male and female

30 pull-ups.