10.7.19- Monday

Today’s CrossFit Workout

Weightlifting

• 5×4 Paused Back Squat @62.5% *Focus on QUALITY
• 4x5R/5L Single Leg RDL @2111 (33-40% of Squat Weight) between each set

Conditioning

• AMRAP12
  • KB/DB 1-Arm Power Clean
    KB/DB 1-Arm Thruster
    KB/DB 1-Arm Overhead Lunge

Ascending Ladder: 2’s, 4’s 6’s etc…
Complete full round on right side then switch to left side.
RX: 50/35#, 24kg/16kg

Today’s SWEAT Workout

• KB Conditioning:
  • 25 Minutes:
    5R/5L 1-Arm Swings
    5R/5L 1-Arm Push Press
    5R/5L 1-Arm FR Lunges
    5R/5L 1-Arm Rows
    :20 Hollow Hold
    :20 Arch Hold