180920-find your way

CrossFit Lah Workout of the day -20 September 2018


​CrossFit (Performance)
A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.


CrossFit Light (Fitness)
A.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Alternating Lateral Lunges x 20 reps @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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