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By Lahaina CrossFit

Workout OF THE DAY, APRIL 25TH 2018

STRENGTH:

#hang squat clean


Every Minute on the Minute for 10 Min:


As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat).


Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean


Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean


Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean


Set #4 – 1 HSC @ 65% of 1RM Clean


Set #5 – 1 HSC @ 70% of 1RM Clean


Set #6 – 1 HSC @ 75% of 1RM Clean


Set #7 – 1 HSC @ 80% of 1RM Clean


Sets #8-10 – Build to a Heavy Hang Squat Clean for the Day.


BeachFit will do:


EMOM 10


4 KB Deadlifts + 4 KB Plyo Squats + 4 KB Swings 


WOD:


#under the lights


Ascending Ladder for 8 Minutes:


3 Hang Squat Cleans (95/65) *Scale to Front Squats or KB Goblet Squats, 3 Toes to Bar  *scale to hanging knee raise or ab mat sit up


6 Hang Squat Cleans (95/65), 6 Toes to Bar


9 Hang Squat Cleans (95/65), 9 Toes to Bar


Continue to add (3) repetitions to each movement until time is called.


CASHOUT:


#body armor


3 Giant Sets:


12 Double KB Front Rack Step Ups, 20″ (Video)


24 Glute Bridges (Video)


Rest 1-2:00 between sets.