CrossFit Kith – 9/16/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Wednesday, September 16, 2015.

Intensity

planks

Fundamentals – Planks

A. Strict HSPU – 1 tough rep EMOM x 15

B. 6 sets:
3 pull-ups
6 burpee box over
9 KBS
12 air squats
Rest = work time
** change movement order each set

C. Hollow hold/arch hold tabata (:20 on/:10 off x 16)

Fundamentals

A. 5 frames of rowling as warmup

B. Hang power snatch instruction and progression (positions, scarecrow drills, footwork drills, then full thing), also warmup squats

C. 2 Hang power snatches + 2 OHS, EMOM x 12

D. EMOM x 20
Min 1 – 10 db thrusters
Min 2 – 3-4 pullup negatives (3 sec eccentric)
Min 3 – 30 sec jumprope (attempts at double unders if proficient with singles)
Min 4 – 20-30 sec hollow body hold

E. Cooldown stretches – coach’s choice based off member feedback

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