CrossFit Kith Workouts – 8/31/15

 In CrossFit, Daily Workout
Our Kith after "Murph"

Our Kith after “Murph”

Today’s CrossFit Kith workouts for Monday, August 31, 2015:

Intensity:

A. Back squat @40X1; 3-5 reps x5;
rest 3 min

B. Power clean + tall clean 1.3 x4;
rest 2 min

C1. Lateral step ups – 10 /leg x3; rest 1 min
C2. 60 sec deadbug movement x3; rest 1 min

Fundamentals:

A – Power Clean and push press – 1 rep every 30 sec x 20

B – 6 rounds, start a round every 2 min
5 hang power cleans
5 tough pushups (scale up to ring pushups or ring dips)
20 jumprope

C1 – Single arm plank hold 20 sec/side, rest 1 min
C2 – Reverse alternating DB lunges x 12, rest 1 min x 3

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