THURSDAY, FEBRUARY 11, 2016

CROSSFIT CLASS:

100 Double-Unders, 50 Sit-Ups, 25 Burpees
80 Double-Unders, 40 Sit-Ups, 20 Burpees
60 Double-Unders, 30 Sit-Ups, 15 Burpees
40 Double-Unders, 20 Sit-Ups, 10 Burpees
20 Double-Unders, 10 Sit-Ups, 5 Burpees

WEIGHTLIFTING PROGRAM:

1. Front squat: 3, 2, 1, 1, 1, 1,1
2. Hang snatch+snatch: 2+1×2 sets, 1+1 x 4 sets.
3. Power clean+clean+jerk: 1+1+1×4 sets.
4. Box jumps x 25 reps
5. Ab work your choice.