Monday, January 2, 2012

Tuesday 120103

Competition A
Description:Snatch Balance 1-1-1-1-1

Keep rest as short as possible

Competition B
Description:Squat Snatch 2-2-2-2-2-2-2-2-2-2

On the minute, every minute, for 10 minutes, complete:
Snatch x 2 reps
(Build the load over the first 5-6 minutes until you reach a weight that is challenging to successfully lift for the remainder of the sets.)

Competition C
Description:15-12-9 reps of:
Overhead Squats 135 lbs/95 lbs
Burpee (bar facing)s

Post total time.

Fitness/Performance A
Description:5 rounds of:
20 Kettlebell Swings
Rest 30 seconds
10 Dumbbell Front Squats
Rest 30 Seconds
10 Ring Rows
Rest 30 Seconds

This is not a timed workout.

Mini Metcon:
Description:Row 500m max effort, rest as needed (about 2 minutes is probably good) Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.

Record times for each row, and the rest in between.

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