Friday 10/19/12

FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

CROSSFIT TEAM
*Strength Program OR part A + B
A. Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets
C. Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over Barbell x Max Reps in Remaining Time
Please report two separate scores: Row Time + # of Burpees

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