Friday July 19th, 2013

CoreFit :
3 sets of:
A1. Deadlift x 6-8 reps @ 3111
Rest 60 seconds
A2. Push-Ups x 12-15 reps @ 2010
Rest 60 seconds

2 sets of:
B1. Russian Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
B2. Side Plank x 30-45 seconds each side
Rest 45 seconds

+

AMRAP in 8 minutes
Row 250 Meters
Dumbbell Thrusters x 10 reps - moderate weight

CrossFit:

A.
4 sets of:
A1. Clean Grip Deadlift x 5 reps   --use hook grip on lighter sets.
Rest 20 seconds
A2. Wall Climbs x 4 reps
Rest 3 minutes

+

For time:
3rft
10 hang power cleans - heavy
10 ring push-ups



Same weight for all cleans Use a power clean weight that is heavy. 175 , 155, 135  Women. 95,85,75