WORKOUT OF THE DAY, JANUARY 17TH 2018


Published January 17, 2018


Registration for the CrossFit Open began Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.  

Click HERE to learn more and to sign up.  Lahaina CrossFit will be doing the Open WODs weekly and be open to all our visting ohana to join in on the fun! Stay tuned to our social media for more information as the Open approaches. 

WOD:

#Slap Happy (25 min)

3 x 5:00 on / 5:00 off:

100 Double Under Buy-In (200 Singles), followed by AMRAP:

Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)

Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

*Rx+115/75, 135/95, 155/105lbs

**First round choose load could do 30 unbroken when fresh, 2nd round 25 unbroken, 3rd round 20 unbroken

**BeachFit will do Double KB Front Squats going up in weight each 5 minute round. 

CASHOUT:

3 Sets:

12 Romanian Deadlifts *Athlete choose weight

12 Dumbbell or KB Rows (Each Side) 

40 Banded Pull-Aparts

 


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