Friday February 21st, 2014

CoreFit: 

A. Light Speed Deadlift, 8 sets of 3,

 rest 30 seconds between sets.

-use a light weight and a clean grip. focus on perfect positioning and explode up. Share a barbell or KB with someone that will use similar weight. 

3 sets:

B1. Overhead Walking Lunges(Plates), 12-16 total steps per side

Rest 45s
B2. Batwings, 8-10 reps. 

Rest 45s

3 sets: 

C1. Back Extensions x 8-10 reps, rest 1 minute.
C2. DB Split Squats x 6-8 reps/leg, rest 20 seconds between leg/rest 1 minute between sets.

D. 10 Minute AMRAP of the following:
50 Single Unders
12 Box Jumps
8 Ring Rows or 4 strict pull-ups

CrossFit:

A. OHS 10, 10, 10; rest 2mins 80% effort.  Not 80% of your 1RM.

+

30 Muscle-ups  for time

*If you just got muscle-ups in 2014, practice technique and consistency in hitting reps. Don't do 30 reps. If you don't have muscle-ups work your technique for 10-15 minutes.

+
Row 30sec 95% effort
rest 4mins x 3