By LAHAINA CROSSFIT

WORKOUT OF THE DAY, DECEMBER 9TH 2016

STRENGTH:


(25min for both)


Snatch


3@65%
3@70%
3@75%
1@80% (3 sets)


Back Squat


8 sets of 3 @75%


BeachFit Strength will do:


18 min EMOM


Min 1: 12 Goblet Squats


Min 2: 12 Russian KB Swings


Min 3: :40 sec Plank


WOD:


#sunshine delight


4 RFT:  (20min Cap)


25 Calorie Row/Bike/Erg


25 Wallballs (20/14lbs)


25 C2B Pull-ups **BeachFit will do Ring Rows


Optional Oly Work:


Clean & Jerk


65%/2+1(Squat Clean/Squat Clean +Jerk)
70%/2+1(Squat Clean/Squat Clean +Jerk)
75%/2+1(Squat Clean/Squat Clean +Jerk)
(80%/1)