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CrossFit LionHeart- Monday October 30

Strength: Back Squat 1x5 @ 65% 1x5 @ 80% 1x2 @ 85% 1x3 @ 90% 1x1 @ 100% *In Between sets: 30 Second farmers carry WOD: 1-2-3-4-5-6-7-8-9-10 Cleans (135/95) 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (same weight) Cashout: Banded Lat Pull down 3x10 Lateral Raises 3x8/side   CrossFit Lite WOD: 10 RFT 10 Push press 10 situps 10 BS *Time Cap: 25 min Strength/Skill: 15 min to complete the following 6 Rounds not for time 5/Leg single leg DL 5 Pull-up ...

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CrossFit LionHeart- Monday October 23

Strength: Back Squat 1x6 @ 70% 1x6 @ 80% 1x3 @ 90% 1x2 @ 95% Between sets: 5-7 Strict TTB WOD: AMRAP 16 2 Burpees 2 Push-ups 2 Body Weight lunges 4,4.4 6,6,6 8,8,8 cont... Cashout: Banded Shoulder Distraction 1min/side Figure 4 Hold: 2x30 sec/side   CrossFit Lite WOD: For Time 800m run 50 BS @ 30-40% most recent 1RM 800m run 50 thruster 45/35 800m run 50 FS @ 30-40% most recent 1 RM 800m run *Time Cap: 25 ...

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CrossFit LionHeart- Thursday October 19

Strength: 3 position clean (high hang+hang+clean)+1 front squat 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% WOD: "Fran" 21-15-9 Thrusters (95/65) Pull ups Rest 5 mins 3-5 rounds "Durante core" 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest Cashout: Banded Tricep Stretch 1min/side Banded Shoulder Distraction 1min/side   CrossFit Lite Strength: Back Squat Find 1 RM 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ ...

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