Tuesday July 30th, 2013

CoreFit : 

4 sets of:
A1. Deadlift x 4-6 reps @ 30X1
Rest 30 seconds
A2. Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 30 seconds
A3. Hollow Rocks x 20-30 seconds
Rest 30 seconds

+

4 minute AMRAP:
Kettlebell Swings x 10 reps
Pull-Ups x 5 reps---(sub Jumping pull-ups)

Rest exactly 4 minutes, and then . . .

4 minute AMRAP:
Box Jumps (step down)  x 10 reps
Push-Ups x 10 reps

CrossFit :

5 sets of:
Cleans x 1.1.1  ---squat cleans if feeling ok for it.
(rest 10 seconds between singles)
Rest 2-3 minutes

+

4 minute AMRAP :
Kettlebell Swings x 10 reps (70#/ 55#)
Pull-Ups x 10 reps

Rest 4 minutes, and then . . .

4 minute AMRAP of:
Box Jumps x 10 reps (24″/18″)
Hand-Release Push-Ups x 10 reps