WORKOUT OF THE DAY, MARCH 28TH 2018


Published March 28, 2018


The 2018 CrossFit Open is complete!  Congrats to all those that stuck with it and completed all 5 workouts.  Friday evenings will now have our normal 4, 5 and 6pm classes.  Mahalo! 

WOD:

#50/50

At the 0:00,  Part #1

AMRAP 5: Push Press

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Rest 3:00

At the 8:00,  Part #2

AMRAP 5: Back Squat

21 Repetitions – 155/105

21 Repetitions – 185/135

Time Remaining, Max reps – 225/155

Rest 3:00

At the 16:00,  Part #3

AMRAP 5: Hang Power Clean

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Stimulus wise, for all three parts, here is what we are looking for:

First weight – A moderate loading that we could complete 20+ repetitions with, fresh.

Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.

Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.

*Use a rack for the Push Press and Back squats

BeachFit will do:

#50/50

At the 0:00,  Part #1

AMRAP 5: 

600m Run or Row, or 30/21 Cal Bike

Time Remaining,  Max Pushups

Rest 3:00

At the 8:00,  Part #2

AMRAP 5: 

600m Run or Row or 30/21 Cal Bike

21 KB Goblet Squats

Time Remaining, Max Lunges

Rest 3:00

At the 16:00,  

AMRAP 5: 

600m Run or Row or 30/21 Cal Bike

21 Ab Mat Sit Ups

Time Remaining, Max KB Swings

 

 


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