CrossFit Lah Workout of the Day - 15 November 2017
Group Warm Up
Strength-Bench Press @ 33X3
5 Sets of 4 Reps - Increasing Weight
Start light and add weight each round if tempo/technique can be maintained.
3s to lower the weight (eccentric phase)
3s at the Chest (isometric)
X = raise a fast as possible (concentric phase)
3s at the top (isometric - hold it at full extension)
You begin with the bar at full extension.
10 Ring Row
10 Goblet Squat (32/24kg)
Maintain a good hollow body throughout a full range of motion if on the matador or rings. If on the rings, add weight. Else scale to box dips or toe assist dips