Monday 9/17/12

FITNESS
A. Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
B.Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

PERFORMANCE
A. Strength Program
B. For time:
5-10-15-20-25-30 reps of:
Kettlebell Swings 24/16kg
Box Jumps

CROSSFIT TEAM
A.Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes
B.Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk
C.Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

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