Tuesday Febraury 4th, 2014

CoreFit:

3 Rounds for time:
20 kb swings
12 burpees
10 ring rows
+
rest 6 minutes
+
3 Rounds for time:
20 step ups(10/each side)
12 burpees
10 cal airdyne

This workout can be done in either order.  

CrossFit:

Power Snatch build to a tough single in 6sets.,  rest as needed.  hit all reps.
+

5 minute AMRAP:

15 Power Clean 135/85#
15 Power Clean 165/105#
15 Power Clean 195/125#
15 Power Clean 225/145#

*if your clean is over 235 make 40# jumps for men. * Don't worry the last 15 likely won't come into play. 

*if in the CrossFit group but still struggle with power clean technique:  work technique at light loads for 15 minutes. Ensure full hip extension before pulling with arms.