Tuesday December 3rd, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 60 seconds


Against a three-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Air Squats x 6 reps
Kettlebell Swings x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CrossFit:

A.
5 sets of:
Back Squat x 2-4 reps

Ideally you choose a weight you can get 4 reps for sure on the 1st set and bump it up for set 2,3,4 and 5. Make sure to get 2 reps minimum per set.

Rest 2-3 minutes

+

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/85 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.