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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, APRIL 24TH 2019

STRENGTH:


#cleanfun


On the 2:00 x 5 Sets:


3 Power Cleans


1 Pausing Push Jerk + 2 Push Jerks

Set #1 - 65% of 1RM Clean and Jerk
Set #2 - 70% of 1RM Clean and Jerk
Sets #3+4+5 - Build to a heavy complex for the day.


 


WOD:


#the chief


5 Rounds of AMRAP 3:


3 Power Cleans (135/95)  *BeachFit KB Clean


6 Pushups


9 Air Squats


Rest 1:00 between each AMRAP.


CASHOUT:


#body armor


3 Giant Sets:


8 Barbell Bent Over Rows


16 Weighted Glute Bridges


8 Barbell Bent Over Rows


16 Hip Extensions or Barbell Good Mornings


Rest as needed.