Friday 10/26/12

FITNESS
A. 4 sets of:
Push Press x 6-8 reps
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
B. 3 rounds for time of:
5 Thrusters
10 Burpees
20 Double-Unders

CROSSFIT TEAM
*Strength Program or A & B & C*
A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. Take 15 minutes to build to today’s 1-RM Clean
C. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

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