Friday 7/27/12

FITNESS
A. 3 sets
Bulgarian Split Squats x 6-8 @ 30X1
rest 90 sec
Ring Rows x 8-10 @ 2020
rest 90 sec
B. 7 Rounds for time
7 Pull-Ups
14 Goblet Squats

ENDURANCE ATHLETES
A. 2 rep max Weighted Pull-Ups
B. 3 rounds for time:
3 Rope Climbs 15′
9 Burpees
12 KBS- 2 pood/1.5 pood

CROSSFIT COMPETITOR
A. 3 sets not for time
Muscle-Ups x 2-6
Strict HSPU x max unbroken
L-Sit x max hold
B. Strength Program
C. EMOM 12 min
Clean & Jerk x 1 rep
Min 1-2 65% 1-RM
Min 3-4 70% 1-RM
Min 5-6 75% 1-RM
Min 7-8 80% 1-RM
Min 9-10 85% 1-RM
Min 11-12 90% 1-RM
D. 3 sets of
Clean Pull x 5 reps @ 95-100% 1-RM Clean
rest 60 sec
Weighted CTB Chin-Ups x 5 reps
rest 60 sec

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