Wednesday 9/19/12

FITNESS
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. 15min AMRAP
In teams of two, with only one team member working at any time
Sit-Ups x 15 reps
100 Meter Run

PERFORMANCE
A. Strength Program
B. 15min AMRAP
In teams of two, with only one team member working at any time
Row 300 Meters
4 Power Clean @ 80% of 1-RM

CROSSFIT TEAM
A. Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
build to the heaviest load possible
B. 3R for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups

Rest exactly 3 minutes, and then . . .
C. 3R for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

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