Wednesday 9/12/12

FITNESS
A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps (Dumbbell or Barbell)
Run 100 Meters with 20 lbs Medicine Ball

PERFORMANCE
A. Specialty Program
B. For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups

CROSSFIT TEAM
A. 4 min AMRAP of:
165/115 lb. Hang Squat Clean x 4 reps
Burpees x 6 reps
Rest exactly 3 minutes after Part A, and then:
B. 6 min AMRAP of:
135/95 lb Overhead Squat x 4 reps
Ring Dips x 12 reps (ladies – 8 reps)
(take the OHS weight from the floor)
Rest exactly 3 minutes after Part B, and then:
C. For Max Calories:
8 Minutes of Rowing on Concept2 erg

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 )

Connecting to %s