Monday 10/22/12

FITNESS
A. 3 sets of:
Back Squats x 8-10 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
Hollow Hold/Rocks x 45-60 seconds
Rest 60 seconds
B. 3 rounds for time of:
30 Wall Ball Shots (20/14 lbs.)
20 Toes to Bar

CROSSFIT TEAM
*Strength Program OR Part A & B*
A. 5 sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
Build load over the course of the five sets.
B. 3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground_
Rest 2-3 minutes
Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.
C. 3R for time of:
25 Handstand Push-Ups
50 Double-Unders
D. 3 sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds