Friday August 30th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 60 seconds
A2. Plank x 45-60 seconds
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Every minute, on the minute, for 10 minutes:
Odd Minutes – DB snatch from the floor x 6 reps.  3 reps per arm.
Even Minutes – Push-Ups x 10 reps

CrossFit:

A. Split Jerk   3,3,2,2,1,1,1,1.   Rest 2 minutes between.  Build per set. First triples should be light and working on speed.

B.
Every minute, on the minute, for 10 minutes:
Odd Minutes – Power Clean x 5 reps.  Use 55-65% of 1RM.
Even Minutes – Ring Dips x 10 reps


*If doing Hotshots workout tomorrow*

30 minutes on Airdyne
30s @90% effort
30s@ 50% effort