CrossFit Kith Workouts 8/17/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Monday, August 17, 2015.

Intensity (4:30 pm):

A. Back squat @40X1; 5-6 reps x3; rest 3 min

Our DSC ladies took on the Humble Games 8/15/15.

Our DSC ladies took on the Humble Games 8/15/15.

B. Power clean – work up to a heavy 1
***no more than 12 minutes
—rest 2 min—

C. Take 85% of B and do AMRAP in 8 minutes

D1. Cossack squats – 16 reps (8/leg) x3; rest 1 min
D2. 30 sec deadbug movement x3; rest 1 min

Fundamentals (5:30 pm):

A – Every 75 sec x 10 sets (add moderately in load after min 4 and min 8)
Deadlift x 2/Hang Power Clean x 2/Push Press x 2

B – Partner 1500m row for time
(can only row while other partner is actively holding a wall sit at parallel)

C1 – Banded glute bridge 30 sec on, rest 30 sec
C2 – Climbing plank x 30 sec, rest 90 sec x 4

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