Tuesday 10/2/12

FITNESS
A. 3 sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

PERFORMANCE
A. Strength Program
B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

CROSSFIT COMPETITION
A. 3 sets, not for time, of:
Double-Unders x 40 reps
Pistols x 3-4 reps each leg
Toes to Bar x 10 reps
B. EMOM for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean
C. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.
D. 4 sets for times of:
Row 350 Meters
Rest exactly 60 seconds

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