Tuesday 10/9/12

FITNESS
A. 3 sets of:
Push Press x 6-8 reps
Rest 60 seconds
Alternating Reverse Lunges x 10 steps each leg
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B. 3 rounds for time of:
Thrusters x 10 reps
Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

PERFORMANCE
A. Strength Program
B. 3R for time of:
135/95 lbs Thrusters x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

CROSSFIT TEAM
A. 3 sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps
B. 5 sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 3-4 minutes between sets
C. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.
D. For time:
100 Stationary Dips
(ladies – 70 stationary dips)

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