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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JANUARY 17TH 2020

STRENGTH:


#frontsquats (12 min)


On the Minute x 9:


On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%


BeachFit will do:


EMOM 9


5 DB Front Squats + 10 Mountain Climbers (5/leg) 


WOD:


#bluesteel


3 Rounds:


7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:


7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:


7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)