CrossFit Lah Workout of the Day - 28 November 2017
Group Warm Up
Strength-10 Turkish Get Ups
As Heavy as Possible (L+R=2)
*This is heavy strength work, treat it like you would a squat strength day. Take some time to work up to the working weight and then take adequeate rest between reps.
Note that athletes will typically always start on their stronger / more confident arm and then transfer to the weaker arm for the second rep. This is ok, but keep in mind fatigue and recovery. Take some time between moving from that first to second rep.
Ideally use KBs, but can switch to DBs if that makes more sense. The movement is easier with DBs, so more weight can be lifted.
WOD-2223 Interval - To 75 Front Squats
75 Front Squats (135#)
The first round is 2 Minutes Work / 2 Minutes Rest as are rounds 2 and 3. Last round is 3min long. Must cash in with the 7 burpees each round. Complete the workout as fast as possible on a running clock. Workout is complete when 75 Front Squats are done.
Accessory-Couch Stretch - 2min Each Side