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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, OCTOBER 19TH 2018

Aloha Friday!  There are still spots remaining for the Fittest on the Valley competition on Saturday October 27th. Registration will close on October 23rd.  


We are still looking for Judges and Equipment team individuals to help out throughout the day.  Please let Coach Tom or Coach Janelle know if you can help out during ANYTIME during the day.  Check in will start at 7am and the competition is scheduled to get done around 4, possibly sooner.  


STRENGTH:


#front squats


Every 1:30 for 9 min..


Set #1 – 3 Reps @ 80% of 1RM Front Squat


Set #2 – 1 Rep @ 89% of 1RM Front Squat


Set #3 – 3 Reps @ 80% of 1RM Front Squat


Set #4 – 1 Rep @ 91% of 1RM Front Squat


Set #5 – 3 Reps @ 80% of 1RM Front Squat


Set #6 – 1 Rep @ 93% of 1RM Front Squat


BeachFit will do:


AMARP 11


10 Alternating DB Lunges (5 Per Leg)  *Can hold at side or in front rack 


10 Bent Over Rows with DBs


10/8 Ski Erg


WOD:


#Tiger Blood  (16 min Cap)


3rds for time:


10 Power Clean and Jerks (135/95lbs)


400m Run *If Row, 500m