Monday November 4th, 2013

CoreFit

3 sets of:
A1. Front Squats x 6-8 reps @ 3011
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+

Partner workout: partners alternate whole rounds to complete

6 total rounds for time (3 each)

300/250m row

30 Kettlebell Swings

CrossFit: 

A.
Take 15 minutes and build to a heavy, but not necessarily 1RM Power Clean

+
team workout: teams of 3 alternate whole rounds to complete
9 total rounds (3 each)  for times of:
Airdyne x 25 calories
155/95 lb. Power Clean x 9 reps


Scale the power clean weight up or down to make it ~ 65% of your 1RM.