Tuesday February 18th, 2014

6am class is cancelled tomorrow 


CoreFit:


10 Minute AMRAP of the following:
15 Squats
10 Ring Rows
5 Push Ups
+
Rest 5 Minutes
+
10 Minute AMRAP of the following:
15 Calorie Airdyne
10 Walking Lunges
5 Hanging Knee Raises

+

Pull-up work from yesterday 

3 sets:

A1. Scap pull-ups with a band x 4-5 reps

rest 20s

A2. DB curls 8-10 reps

rest 1 minute

CrossFit:

A. Squat snatch build to a max
+

for time
10 Squat snatch 65% of A
10 Squat snatch 70% of A
10 Squat snatch 75% of A

rest 10-15mins while prepping for next part.

10 mins max cals AirDyne.     Men use only the black or blue bike.  NOTE which bike you use.  Post score to comments. 

Notes:

-Get loose with a DROM warm-up and get into the snatching quickly.  

-For the 10 minutes AD, 300 is the gold standard. Clydesdales should be aiming for 250-260+. Smaller fellas try to get in the 220-230 range  Women gold standard is 200. Try to get to 150. 

This is the day I decided we needed to have an Airdyne in the gym.  Now it is a staple in our training. 

http://optimumperformancetraining.blogspot.com/2010/08/fri-aug-20-2010.html