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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JULY 17TH 2018

STRENGTH:


#power clean and jerk


On the Minute x 10:


Hang Power Clean + Power Clean + Split Jerk


Sets #1+2 – 65% of 1RM CJ


Sets #3+4 – 68% of 1RM CJ


Sets #5+6 – 71% of 1RM CJ


Sets #7+8 – 74% of 1RM CJ


Sets #9+10 – 77% of 1RM CJ


BeachFit will do:


On the Minute x 10


3 KB Dead + 3 KB Plyo Squat + 3 KB Clean + 3 KB Overhead Press


WOD:


#liquid "cain


5 Rounds:


5 Power Clean and Jerks (155/105)  *BeachFit will do 10 Plate Ground to Overhead (55/35lbs)


10 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)


CASHOUT:


#strict handstand pushups


2 Rounds:


45% of Max Set


40% of Max Set


35% of Max Set


Rest 1:30 between rounds.


Scale to Inverted Handstand Pushups or Seated Strict DB Press


As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.