WORKOUT OF THE DAY, AUGUST 18TH 2016


Published August 18, 2016


Be sure to come and check out your Lahaina CrossFit Ohana this Saturday at CrossFit Maui.  All of your coaches and many athletes from LCF will be competitng in "CrossFit Maui's Summer Classic: 2 Legit 2 Quit"

Unfortunately, we will be Closed during our regularly scheduled 8am Saturday CrossFit Class as all coaches will be participating!  

See you there!  

STRENGTH:

Every minute on the minute for 6 minutes:   1 Squat Snatch (90%) **UnLoaded is 10 Ball Slams

Approx 3 minute transition

Every minute on the minute for 6 minutes:  1 Squat Clean and Jerk (90%)
**UnLoaded is 10 Plate Ground to Overhead

WOD:

#Domo Arigato Mr. Tabato

Alternating Tabata (8 Rds of :20s/:10s):

Front Squats (115/75lbs) *Scale accordingly

Toes to Bar  *Scale to hanging knee raise or Ab Mat Sit Ups

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.

Repeat this process for a total of 8 sets.

CASHOUT: 

30 Muscle Ups - Bar or Ring OR

50 Burpee Pullups (Burpee + Pullup)

**5 Min Cap on Muscle Ups/10 Min Cap on Burpee Pullups


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