Tuesday 9/18/12

FITNESS
A. Four sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds
B. 7 rounds for time of:
7 Wall Ball Shots 20/14lb
7 Burpees

PERFORMANCE
A. Strength Program
B. 7 rounds for time of:
7 Overhead Squat 95/65lbs
7 Burpees

CROSSFIT TEAM
A. Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.
B. Five sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
Rest 2 minutes
C. Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

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