WORKOUT OF THE DAY, AUGUST 17TH 2018

STRENGTH:

6 Sets of 2 Pausing Overhead Squats  *Scale to Front Squats if needed or do BeachFit

Set #1 – 2 Reps @ 50% of 1RM

Set #2 – 2 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 2 Reps @ 75% of 1RM

*BeachFit will do:

AMRAP 10

10 Cal Row

10 Plate Ground to Overhead with Plate

5 Burpees

WOD:

#Nancy

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)  *Scale to lighter load Overhead Squat or Front Squats 

CASHOUT:

#front rack kb carry

3 sets of 100m

Rest as needed. Choose load

 

 

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.