180921-punch

CrossFit Lah Workout of the day - 21 September 2018


CrossFit (Performance)
A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)


CrossFit Light (Fitness)
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells

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