Tuesday 12/31/13

NEW YEAR’s DAY (Wednesday) SCHEDULE: 9AM & 2PM

CROSSFIT:
Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run

BEING:
A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets
B. emom – PS TnG x 5 moderate – 5mins
C. push press @12X1 build to a 2rm in 4-5sets
D. 5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30
Notes:
– focus on activating lats and keep upper back engaged during pause
– 50-60% of 1rm on B make sure reps are perfect
– no TnG on push press
– work on kipping dips/record row repeats – same across is goal

SHE:
A. 6 sets – every 2 min – Jerk x 2 (75%+)
B. Emom 8 min – Tng PC x 3 (65%, small increases per set)
C. DB paused BP @1211; 10-12 x 3; rest 2 min
D. for time:
10-1
KB swing (1.5pd)
HSPU
E. Row 2k for time

WILL:
Row 6k – consistent pace throughout
(every 2k, get off and complete 15m HS walk)
PM
A. PC Tng – build to a 5RM
B. emom – 20 min
Min 1 – Tng S2OH x 6 (155#)
Min 2 – TTB x 8
Min 3 – kipping HSPU x 8
Min 4 – box jump x 6 (24”)
C. 5 sets – vary order per set – 80-90% constant:
[HPS x 10- 95#/Row 500 m/60 DUs/10 HR push up/200m run]
rest walk 5 min b/t sets
NOTES:
– work cycling box jump
– same times per set in aerobic work

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