Wednesday 9/5/12

FITNESS
A. Three sets of:
Front Squat x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. Three rounds for time of:
Kettlebell Swings x 30 reps
400 Meter Run or 500m Row

ENDURANCE TEAM
A. Strength Program
B.Three rounds for time of:
Kettlebell Swings x 30 reps
400 Meter Run or 500m Row

CROSSFIT TEAM
A. Back Squat
* Set 1 – 10 reps @ 70% of 1-RM
* Set 2 – 8 reps @ 75%
* Set 3 – 6 reps @ 80%
* Set 4 – 4 reps @ 85%
* Set 5 – 3 reps @ 90%
* Set 6 – 2 reps @ 95%
* Set 7 – 1 rep @ 100-105%
Rest 2 minutes between sets.
B. Three rounds for time of:
500 Meter Row
135/95 lb Power Snatch x 10 reps
24″/20″ Box Jump x 15 reps
Pull-Ups x 20 reps
Part 3

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s