Wednesday 10/10/12

FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds
B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

PERFORMANCE
A. Strength Program
B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
3 Deadlifts (use approximately 85% of your 1-RM)
12 Box Jumps 24/20″
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

CROSSFIT TEAM
A. 5 sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes
B. Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s