CrossFit Kith workouts 4/9

 In CrossFit, Daily Workout, Strength
The 530 Fundamentals class working on shoulder presses.

The 530 Fundamentals class working on shoulder presses.

 

Fundamentals

A. Sumo deadlift – 2 reps every 45 sec x12 @ 60% of tough single from 3/19

B1. Weighted lateral lunges – 7/leg x4, rest 1 min
B2. 7 hanging leg raises (slow eccentric) x4, rest 1 min

C. Row 30 sec tough pace, rest walk 60 sec x 2

D. Row 1k time trial

 

Intensity

A. Box squats – 12 sets of 2 reps @50%1RM, rest 1 min between
***or 12-15 min skill work

B1. Weighted pull ups @20X0; 2-3 reps x4; rest 1 min
B2. HSPU – 2-3 reps x4; rest 1 min

C. AD – 12 sec sprint every 2 min x7

 

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