CrossFit Lah Workout of the Day - 16 January 2018
Group Warm Up
Strength-Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.
1 Round consists of the following Complex
1 x Double KettleBell Deadlift
10 x Double KettleBell Swing
9 x Double KettleBell Dead Clean
If you fail to complete your given complex in two rounds and have any remaining, lower one bell weight. If you do take two or more failure rounds consider dropping a bell size in your next week’s efforts. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.
WOD-21-15-9 reps of:
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Accessory-3x5-10 Seated Pike Leg Lift
3x5-10 Seated Straddle Leg Lift