Friday September 6th, 2013

CoreFit : 

4 sets of:
A1. Back Squat x 3-5 reps @ 3011  ---utilize Goblet squat for 8-10 reps for beginners.
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111
(weight as heavy as possible for rep range)
Rest 45 seconds
Russian Step-Up x 8-10 reps each leg
Rest 45 seconds

B.
4 rounds for time of:
Row 250 Meters
Farmer’s Carry length of driveway and back.

CrossFit:

5 sets of:
A1. Back Squat
Rest 2 minutes
A2. Strict Pull-Ups x Max Reps
Rest 2 minutes

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

+

one set for max reps of unbroken wall balls. Set is terminated when ball hits the ground or you stop and pause at any point. If you miss target don't count rep but you can continue the set. Can you get 50? 75? 100?