Monday December 8th, 2013

CoreFit

“Jackie”

For time:
1000 Meter Row
50 Thrusters
30 Pull-Ups

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4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
A3. Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds

CrossFit:

Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM. Short rests previous to that.

+

“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups