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

190905

4/9/2019

0 Comments

 
Picture
CrossFit (Performance)
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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