CrossFit Lah Workout of the day - 6 September 2018
CrossFit (Performance) A. Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) B. For time: 1000 Meter Row / 800m Run 100 Wall Ball Shots (20/14 lbs) 800m Run / 1000 Meter Row CrossFit Light (Fitness) A. Three sets of: Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 60 seconds Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 60 seconds Jump Rope x 60 seconds (work on Jumping mechanics – Single or Double-Unders) Rest 60 seconds B. Three rounds for time of: Row 500 Meters 30 Wall Ball Shots
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