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CrossFit LionHeart- Thursday September 21

Strength:
Back Squat
1×10 60%
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%

Front Squat
1×5 @60%
1×5 @ 65%
2×5 @ 70%
Skill done between each set
(Back squat only)
10 KB Shrugs

WOD:
EMOM 16
Min 1: 12 Ring Rows
Min 2: 15/10 TTB
Min 3: 45sec Farmer Carry
Min 4: 15/10 HSPU

Cashout:
Banded Shoulder Distraction w/lunge variation 1min/side

CrossFit Lite

Strength:
Pull/Press

On a 15 min clock, build to a 3RM strict press for day
After each set, 5 dips w 3 sec pause at bottom of each

WOD:
AMRAP 9
9 KBS
9 Burpees
9 KBS
18 SU or DU

Rest as needed

Working for 9 min:
5/side single leg DL
10 Russian twist
10 good morning
10 tuckups

September 21, 2017 | WOD | 0
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