img

By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 19TH 2019

STRENGTH:


#stamina squats


Alternating On the Minute x 12 (6 Rounds): 


2 Front Squat
4 Back Squats


*Barbell: 78% of 3 Rep Max Back Squat or 70% of 1 RM Back Squat


BeachFit will do:


Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack


Min 2: 6 DB Alternating Lunges


WOD:


#dirty water (15 min Cap)


For Time: 


100 Double Unders  *Scale to 200 Single Unders


800 Meter Run  (1600 Bike Erg or 60/45 Assault Bike or Ski Erg)


60/45 Calorie Row


or


dirty water Rx+


200 Double Unders


1,000 Meter Run


75/50 Calorie Row


CASHOUT:


#odd objects


Every 3:00 x 3 Sets: 


12/9 Calorie Ski Erg


6 D-Ball Cleans (150/100)


12/9 Calorie Ski Erg


ADDITIONAL OLY WORK:


#squat snatch - touch and go


On the Minute x 5:


5 Touch and Go Squat Snatches