CrossFit Kith workouts 4/7

 In CrossFit, Daily Workout, Strength, Weightlifting
new door sign

New space, new door!

Fundamentals

A. Shoulder press – 3 warm up sets, then 5×60%, 5×70%, AMRAP @ 80%

B. EMOM x12
odd – 8 BB thrusters
even – 8 alt DB snatch

C. 3 sets:
20 sec hollow hold, rest 40 sec
30 sec R side bridge, rest 30 sec
30 sec L side bridge, rest 30 sec

Intensity

A. Deadlift @20X1; 3-4 reps x5; rest 3 min
***or 12-15 minutes of skill work

B. 4 sets:
30 sec weighted step ups
30 sec rest
30 sec row @hard pace
30 sec rest
30 sec air squats
30 sec rest

C1. DB RDL @30X0; 10-12 reps x3; rest 1 min
C2. Pallof press – 15/side x3; rest 1 min (no rest between sides)

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