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CrossFit LionHeart- Friday January 19

Strength:
A1. Deadlift
10 @ 40%
8 @ 55%
5 @ 65%
4 @ 75%
4 @ 80%
Max @ 85%

A2.
Bench Press (using 90% of 1RM)
8 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
Max @ 90%

WOD:
“Deep Fried”
5RFT
6 Deadlift 135/95
9 HSPU
12 KB Taters

Cashout:
Glute Ham Raise 2x 15
L-hang 3x Max
Superman Hold 3x Max

CrossFit Lite

Strength:
**add 10 lbs to weight at each percentage
Bench and bent over row
1×5 @ 30%
1×5 @ 40%
1×5 @ 50%
1×5 @ 65 %
1×5 @ 75%
1×5+ @ 85%
AMRAP @ 65%

WOD:
AMRAP 20
30 alternating walking lunge
20 WB
10 pullups/ring row

January 19, 2018 | WOD | 0

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