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CrossFit LionHeart- Tuesday January 23

Strength:
A1. Back Squat
8 @ 40%
8 @ 55%
6 @ 65%
5 @ 72.5%
3 @ 77.2%
2 @ 82.5%
Max @ 87.5%

A2.
Barbell Hip Raise
10 reps between first 3 sets of squats

WOD:
“3rd Donut”
AMRAP 10
10 Sumo Deadlifts (95/65)
8 Wall Balls (16/12)
6 Burpee Over the Bar

Cashout:
HSPU 3x Max
KB/DB Death March 3×12/leg

CrossFit Lite

Strength:
Squat
**add 10 lbs to weight at each percentage
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×3 @ 70 %
1×3 @ 80%
1×3+ @ 90%
AMRAP @ 70%
*Superset with ring row
6-8 reps with 5 sec hold on chest each rep

WOD:
For Time (20 min cap)
Row 500 m
30 bench press
Row 1000 m
20 bench press
Row 2000 m
10 bench press

January 23, 2018 | WOD | 0

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