Monday 10/1/12

FITNESS
A. 3 sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Push-Ups x 15-20 reps
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds
B. Against a two minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 12 reps
Dumbbell Push Press x 9 reps
Burpees x 6 reps
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

PERFORMANCE
A. Strength Program
B. Against a two minute running clock, complete as many rounds and reps as possible of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

CROSSFIT TEAM
A. 6 sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets
B. 3 sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
(use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds
C. EMOM for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

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