CrossFit Kith – 9/14/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Monday, September 14, 2015.

Intensity:

Intensity HSPU

Intensity HSPU

A. Back squat @40X1; 3-3-2-2-1;
rest 3 min

B. Power clean + push jerk + split jerk 2.1.1 x5;
rest 2 min
***touch and go power clean

C1. Weighted Cossack squats – 12 reps x3; rest 30 sec
C2. GH sit ups – 4-12 reps x3; rest 30 sec

Fundamentals:

A – Power clean/push press instruction/review

B – 15 min to build to ‘tough’ single

C – 4 rounds, start a round every 5 min
10 hang power cleans @ 70% of best weight from B
10 hanging leg raises/T2B
10 no push-up burpees

D – Cool-down stretches

Reminders:

  • Lift Up Autism Workout 9/19 from 10a-12p
    Sign up 
  • Gymnastics Seminar 9/19 from 12:30p-2:30p
    Sign up
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