Beth & Charlotte come in for their bi-monthly Nutrition Check-In with Coach K. Beth is 11.5 lbs down post-pardum.
FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B. For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters
AIM
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B. For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
100 Double-Unders
SPORT
A. Take three attempts to establish a 1-RM Overhead Squat
Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00
B. “Games 2014 – Triple 3″
For time:
Row 3,000 Meters
300 Double-Unders
Run 3 Miles
CROSSFIT MOMS
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells