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CrossFit LionHeart- Friday November 17

Strength: Back squat 1x5 @ 60% 3x5 @ 75% Front squat 2x5 @ 70% 3x3 @ 80% Between sets: 5-8 strict ttb WOD: AMRAP 12 2-4-6-… OHS (85/65) Chest to Bar Pushups Cashout: Standing oblique side crunches 3x12/side Suitcase carry 3x60ft/side   CrossFit Lite WOD: On a running clock: 0-8: 500 m row 100 jump rope 40 situp 30 medball clean 8-16: 500 m row 50 pushups 40 KBS 30 medball clean 16-20: rest 20-28: 500 m row 100 jump rope 40 situp 30 medball clean 28-36: 500 ...

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CrossFit LionHeart- Thursday November 16

Strength: None WOD: 50 box jump (24/20) 500m row rest 3 500m row 50 cleans Rx:95/75 500m row rest 3 500m row 50 FR lunges Rx:95/75 500m row *30 min cap Cashout: Upward dog 2x30sec Downward Dog 2x30sec   CrossFit Lite Strength/Skill: 6 rds not for time 3/side: single arm dumbbell push press with a 3 sec lower 5/side: single leg lateral box step up 8 lateral raise 8 inverted row WOD: Tabata: (complete all 8 ...

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CrossFit LionHeart- Wednesday November 15

Strength: Deadlift 1x6 @ 65% 1x5 @ 75% 1x3 @ 80% 4x2 @ 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 ...

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