Monday February 17th, 2014

CoreFit:

A. Deadlift, 4 sets x 3 reps.  Reset between each for perfect pull

rest 1:30 between sets.

3 sets: 

B1. Scap Pull-ups 4-5 reps.  

 rest 30s

B2. DB curls 8-10 reps.    

rest 1 minute.
B3. Push-ups 7-9 reps.  May scale up to Close grip bench press if you have 15 push-ups unbroken. 

rest 1 minute. 

4 sets:
C1. Russian KB Swings Heavy, 15-18 reps x 4 sets, rest 10 seconds.

C2. Row 250 Meters @95% 

 rest 3 minutes.

CrossFit:

A. Back Squat 3, 2, 1, 3, 2, 1; rest 2-3mins MAX between.  Second wave higher than the first. Only go for it if you are feeling it.


rest as needed


For time all out:

Row 250m
15 KBS 70# / 45#
25 burpees
15 KBS 70# / 45#
Row 250m

rest exactly 12mins and repeat



Notes:

-get into a quick lower body warm-up right away and start prepping your squats.
- BS go for something if feeling it
- compare to Jan 27th
- record times

-time to beat is 3:52