WORKOUT OF THE DAY, MAY 22ND 2017


Published May 21, 2017


SAVE THE DATE!!  Lahaina CrossFit presents FALL BRAWL coming August 26th!  2 person/Same sex teams.  Rx, Scaled, and Masters Divisions (40+). Stay tuned to our Website, Instagram and Facebook for details.  This is OPEN to EVERYONE! 

WOD:

#Grace - 30 Clean and Jerks for Time (135/95)

*Time Cap of 8 Minutes - Work with a Coach and choose a weight that allows you to finish within the cap

BeachFit will do:

60 Plate Ground to Overhead (45/35lbs)

At 13:00 min on clock, then..

EMOMx16

Odd: 2 Muscle Ups, 4 HSPU, 8 Kettle Bell Swings (70/53lbs)

Even: Rest

Scaled below:

Odd: 4 Pullups/Ring Rows + 4 Seated DB/KB Press* + 8 KB Swings

Even: :20 Plank Hold

*Can scale to Hand Release Pushups if desired

ADDITIONAL OLY WORK:

Power Snatch: (65%/3)3

Snatch Pull: (75%/3)3

OHS: (65%/3)3

 


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