Thursday 1.29.2015

*Reminder: Alecia, Erin, Adam, and Conner are competing at the Southcoast Snowdown at Whaling City CrossFit (New Bedford, MA) this Saturday, starting at 9am.  Come out and show your support!

"FITNESS"

A. Three sets of:Barbell or Dumbbell Strict Press x 6-8 repsRest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsPlank from Elbows x 45 secondsRest 45 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 – 10 Alternating Dumbbell SnatchesMinute 2 – 20/10 Push-upsMinute 3 – 30 Second AirDyne @85-90% (Goal is same cals for every set)

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Strict Press x 1 rep(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)B. Every minute, on the minute, for 15 minutes:Minute 1 – 10 Alternating Dumbbell SnatchesMinute 2 – 20 Ring Dips (scale the reps so that you finish in about 45 seconds)Minute 3 – 30 Second AirDyne @85-90% (Goal is same cals for every set)

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Row 8,000 Meters, increasing intensity every 1,000 Meters*Last 1K should be 90% effort