Its not Swagger, were just sore. #crossfitoib Join Coach Richie and your Fitness friends for more fun tonight at 4:30, 5:30, and 6:30pm. FITNESS A. Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell) Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. In teams of two, with only one team member working at any time, complete as many rounds and reps as possible in 15 minutes of: Sit-Ups x 15 reps 100 Meter Run AIM A. Take 15 minutes to build to a heavy Power Clean B. In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of: Row 300 Meters Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean SPORT A. Three sets, not for time, of: Toes-to-Bar x 10-12 reps Alternating Pistols x 10 reps (5 each leg) B. Six sets of: 2-Position Clean (one from the floor, then the hang) Rest as needed C. Back Squat *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 10 reps @ 70-75% Rest 2 minutes between sets D. Six sets of: Row or AirDyne Intervals 2 Minutes @ 85-90% 60 Seconds @ 60-65%
Posted on: Wed, 19 Mar 2014 14:35:19 +0000
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