CrossFit Lah
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog

WORKOUT   OF   THE   DAY

190904

3/9/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 cal row (or 
50/35 Calories of Assault Bike)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
(go heavy on these!)
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)

B.
For time:
60/40 cal row (or 50/35 Calories of Assault Bike)
50 Kettlebell Swings
50-Meter Walking Lunges with KB/DB Farmer’s Carry

0 Comments



Leave a Reply.

    Categories

    All

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    RSS Feed

What We Offer

Group Fitness / CrossFit
Nutrition
Personal Training
Online Coaching
Kids
​Corporate Wellness

CrossFit Lah

About Us
Our Coaches

Support

Contact

Picture
Picture
Picture
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog