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CrossFit LionHeart- Wednesday November 15

Strength:
Deadlift
1×6 @ 65%
1×5 @ 75%
1×3 @ 80%
4×2 @ 85%
Between sets :30 plank hold

WOD:
5 RFT
20 Slam balls
10 HSPU
5 power snatch (115/85)

Cashout:
Banded Tricep Stretch 1min/side
Banded Shoulder Distraction w/ Lunge variation 1min/side

 

CrossFit Lite

Strength/Skill:
6 rds not for time
8/leg: split stance wide grip RDL
8 prone 90/90’s
12 ring row
10 hip ext

WOD:
AMRAP 18
3 burpee box jump over
3 KBS
3 lunge with KB in goblet (per leg)
6/6/6; 9/9/9; 12/12/12; etc.

November 15, 2017 | WOD | 0

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