Monday September 2nd, 2013

CoreFit:

Four sets of:
A1. Front Squats x 8-10 reps @ 30X1   ---try to use more weight than on August 20th
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
3 rounds for time of:
Squats x 25 reps
400 Meter Run

CrossFit:

4 sets of:
A1. Front Squats x 4-5 reps @ 41X1.  NOTE THE TEMPO. THESE WILL BE HARD, but they will help with your recovery from a squat clean. Start light and build once you have tempo down. First set will feel awkward. 

Rest 2 minutes
A2. Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

+
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups - no snaking on push-ups.
Row 500 Meters