 CrossFit Lah Workout of the day - 1 August 2018
CrossFit (Performance) A. Four sets of: Shoulder Press x 2-3 reps Rest 2 minutes Pistols x 4-5 reps each leg @ 4111 Rest 2 minutes B. For time: 40/30 Calories of Assault Bike (or Rowing) 100-Foot Dumbbell Overhead Walking Lunges This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday. CrossFit Light (Fitness) A. Three sets of: Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds B. For time: 40/30 Calories of Assault Bike (or Rowing) 100-Foot Dumbbell Overhead Walking Lunges This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday.
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 CrossFit Lah Workout of the day - 31 July 2018
CrossFit (Performance) A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: Power Clean (135/95 lbs) Ring Dips CrossFit Light (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 steps @ 2011 Station 2 – Side Plank x 45 seconds each side Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm) B. Three rounds for time of: 30 Kettlebell Swings 20 Push-Ups |
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