Wednesday 9/26/12

FITNESS
A. 4 sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 60 seconds
Jump Rope Technique Work x 60 seconds
Rest 60 seconds
B. 3R for time of:
20 Kettlebell Swings
20 Push-Ups

PERFORMANCE
A. Strength Program
B. 3R for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

CROSSFIT TEAM
A. 5 sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
B. 3R for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C. 4 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.

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