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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JUNE 27TH 2017

STRENGTH:


#Barbell Conditioning


EMOMx6:


Minutes 1-3: 4 Snatches (135/95lbs) 
Minutes 4-6: 6 Clean & Jerks (135/95lbs)


Scale to 115/75, 95/65, 75/55 etc..


BeachFit EMOM


Minutes 1-3:  12 Plate Ground to Overhead


Minutes 4-6:  6 Plate Burpees


WOD:


#Doce


AMRAP 4:
27/20 Calorie Row  *Run 400m if Rowers full or AirDyne
21 Power Cleans (115/75) Rx+135/95  
15 Burpee Box Jump Overs (24/20)


Rest 4:00


AMRAP 4:
27/20 Calorie Row *Run 400m if Rowers full or AirDyne 
21 Power Cleans (95/65) Rx+115/80 
15 Burpee Box Jump Overs (24/20)


Rest 4:00


AMRAP 4:
27/20 Calorie Row *Run 400m if Rowers full or AirDyne
21 Power Cleans 75/55 (Rx+95/65)
15 Burpee Box Jump Overs (24/20)


BeachFit will do KB Swings instead of Power Cleans and start wil a Heavy load and decrease weight in each AMRAP.  Ex:  70/53/42 for Males and 53/42/35 for Females.