Monday June 17th, 2013

CoreFit :
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Russian Step-Ups x 10 reps per leg
Rest 45 seconds
A3. Dumbbell Push Press x 8-10 reps
Rest 45 seconds

+

On the minute, every minute, for 10 minutes:
Heavy Kettlebell Swings x 6 reps
Burpees x 6 reps

CrossFit:

Clean Grip Deadlift  3,3,2,2,1,1 --rest 3-4 minutes between.  No maxing. All reps should be solid.

+

Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps