WORKOUT OF THE DAY, APRIL 24TH 2018

WOD:

#trafficjam

“Traffic Jam” Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

Rest 5:00

“Traffic Jam” Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.
In Part #2, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.
In Part #3, we are looking for a barbell weight that allows for 10+ repetitions unbroken when fresh.
Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions. If we are not running today, complete on the rower for equal meters (600m/400m/200m respectively).

#gymnastics pressing – strict handstand pushups

@ the 30min mark on the clock complete the following 

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  7 Reps or 5 Reps or 4 Reps

Minute 3 –  6 Reps or 4 Reps or 3 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank

 

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.