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CrossFit LionHeart- Monday November 13

Strength:
Back Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
Between set: 8/side 1arm kb press

WOD:
3×4 min AMRAP (w/2min rest in between)
8 KBS Rx: green/yellow
8 Box Jump Rx: 36/30
8 WB Rx: 30/20 OR to taller target

Cashout:
Pigeon Strength 1min/side
Lunge Ankle Stretch w/KB 1min/side

 

CrossFit Lite

Strength/Skill:

6 rds not for time:
5/side: barbell back rack reverse lunge
8/arm: bent over row (KB or DB)
1 min Chinese plank hold
8/arm: hammer curl

WOD:
AMRAP 15
15 box jump
10 WB
5/side TGU situp

November 13, 2017 | WOD | 0

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