Tuesday 4/16/13

CrossFit
4 rounds for time:
10 Burpees
20 Lunges
30 Double Unders

For total reps:
Tabata Sit-ups
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CrossFit Competitor
3 rounds for time:
9 GHD Sit-ups
12 Toes to Bar
15 Wt Sit-ups 53/35
30 Double Unders (unbroken)

5 rounds for time:
500m Row
7 Burpees
(rest 2:00)
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Weightlifting
Power Snatch:
70% 2×3
80% 2×2
85% 2×2

Clean Pull: take 100% from your 1RM clean
100% 3×3
+10kg  3×2    
      
Front-Squat:
80% 2×3
90% 2×3

[youtube]U2XUhA5NsNk[/youtube]

“A mind that is stretched by a new experience can never go back to its old dimensions.”
~Oliver Wendell Holmes