Thursday July 4th, 2013

REMINDER: NO EVENING CLASS.  OPEN GYM at 9AM!


CoreFit : 

5 sets of:
Deadlift x 3-5 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Side plank x 30-45s per side.
Rest 60 seconds

+

For time:
500 Meter Row

not much time for pacing and strategy on a 500m row. Pull hard at the start and hang on. Should be just below sprint pace at beginning. 

CrossFit:

A. Quickly build to a heavy single in Snatch Grip Deadlift.  Quickly!   Sets might be . 3x 95, 2x 135, 1x 185, 1x 225, 1x 245, 1x 275, done. your SGDL will not be near your regular DL. Don't worry.

B.  Snatch
Take 15-20 minutes to build to a heavy single, not necessarily a 1 RM.

C. Power Snatch 3 TNG reps.  Rest 30s x 4.   Pick a weight you know you can handle for 3 quick, good looking snatches. 

+

for time:

500 Meter Row.