CrossFit Kith – 9/21/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for September 21, 2015.

Intensity

Lift Up Autism Event

Lift Up Autism Event

A. Front squat @30X1 4 reps x 5
All sets between 60-65% 1RM
Rest 1:30-2:00

B. Clean pull + power clean (2.1)
Every 2:00 x 5

C1. 10 arch/hollow swings (focus on hollow body position)
Rest :30 then
C2. 6-8 kips (strong enough to let go if you can)
Rest :30 then
C3. 30 sec FLR hold on rings
3 sets

D. Back extensions @2021
3 sets of 6, Rest as needed

Fundamentals

A – PVC tall jerks – 2 reps every 45 sec x 6

B – Empty BB split jerks x 2/Split Jerk press x 2 (2 sec hold overhead), start a set every 90 sec x 6

C – 2:30 clock
Row 300/250m (guys/girls)
10 russian swings
AMRAP burpees in remaining time
Rest walk 2:30 x 3 sets

D – Band pull aparts 3 sets of 10

 

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