CrossFit Kith Workouts 8/10/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Monday August 9, 2015.

Intensity (4:30 pm)

A. Back squat – 20 reps (add 5# from last week)

B. Snatch pull + snatch – 1 rep every min x10

C. 3 sets:
30 sec deadlifts (50% 1RM)
30 sec burpees
2 min rows @hard effort
rest 2 min

Fundamentals (5:30 pm)

A – Every 90 sec x 8 sets (light to moderate load)
Deadlift x 2/Hang Power Clean x 2/Push Press x 2

B – AMRAP in 6 min – Partner row for cals, alternating every 30 sec
rest walk 4 min x 2 sets

C1 – Banded glute bridge x 30 sec, rest 30 sec
C2 – Prone scorpion stretch x 4/side, rest 60 sec x 3 (hold end position 2-3 sec each rep)

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