180906-reflection

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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