Monday 9/24/12

FITNESS
A. 4 sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Seated Dumbbell External Rotations x 8-10 reps each arm @ 2011
Rest 60 seconds
B. For time:
Row 500 Meters
Dumbbell Ground to Overhead x 20 reps
Run 400 Meters

PERFORMANCE
A. Strength Program
B. 5R for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

CROSSFIT TEAM
A. 6 sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes
B. 5 sets of:
Snatch Balance x 1 rep
Rest 2 minutes
C. Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.
D. 3 sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
Glute-Ham Raises x 6-8 reps @3011
Rest 30 seconds

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