Tuesday 10/23/12

FITNESS
Four sets for max reps of:
In five minutes:
run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
115/75 lb. Push Press
Rest exactly 5 minutes between sets.

CROSSFIT TEAM
*Strength Program OR Part A & B*
A. Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
C. 6 min AMRAP of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
D. 4min AMRAP of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

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