Tuesday September 3rd, 2013

CoreFit:

Three sets of:
A1. GH Raises x 6-8 reps @ 2020
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

+

Five sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds

CrossFit:

A.
5 sets of:
Snatch x 1.1.1  ---squat snatch. ride it down until full squat if you receive it high.
(rest 10 seconds between singles) Keep it moderate unless you are hitting reps with perfect form.  FORM first, load second today.
Rest 2 minutes

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups --sub barbell push press.
10 Pull-Ups
15 Kettlebell Swings 70# / 35#.     use 55# KB or DB as well.