WORKOUT OF THE DAY, MARCH 19TH 2019

STRENGTH:

#back squats

Every minute on the minute for 10 Min:  3 Back Squats

Aim is to build to a heavy triple for the day. Intentions are to start at a lighter load (70%), and build to the vicinity of 85-90% by the final set. 

Percentages:

Min 1: – 70% of estimated 1RM
Min 2: – 73%
Min 3: – 76%
Min 4: – 79%
Mins 5-10: (6 Sets) – Build to a heavy triple. 

BeachFit will do:

EMOM 10

5 Heavy KB Goblet Squats + Plank Army Crawl until :35 on clock.

WOD:

#thequeen

For Time:

70/50 Calorie Row (50/35 Cal Bike or 1000m Run)

50 Thrusters (95/65)  

30 Power Cleans (185/135lbs) Rx+205/145lbs

*Odd Object Option: DBall Cleans (150/100)

BeachFit will do:

For Time:

70/50 Cal Row

50 DB Thrusters (50/35lbs) *Scale to Single DB Thruster

30 DB Power Cleans

CASHOUT:

#run conditioning

50-40-30-20-10: Hollow Rocks or Rx+GHD Sit-Ups

*800-600-400-200-100m Run

Can sub 50,40,30,20,10 Cal Row instead of run.   Also, scale reps in half in needed

 

 

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.