Friday November 1st, 2013

CoreFit

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 60 seconds
A3. Double Under practice x 60 seconds
Rest 60 seconds

+

In teams of two, partners alternate to complete 5 rounds each of:
Box Jumps x 10 reps
Push-Ups x 10 reps

CrossFit: 

5 sets of:
Snatch x 1.1.1 ---squat all reps.
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Work your technique. Hit good solid reps and only raise weight if technique is good.

+
In teams of two, partners alternate to complete 5 rounds each of:
135/85 lbs Power Cleans x 10 reps
Ring Dips x 10 reps