WORKOUT OF THE DAY, NOVEMBER 22ND 2020

Happy Monday LCF Ohana!

There will be no evening class/open gym on Thursday November 26th. We will have our 6-10am Open Gym and our 8am CrossFit class.

WOD:

#dragon ball z

AMRAP 12 Minutes
24 Wall Balls (20/14)
24 Toes to bar

Competitor Target Reps 200+

#3 position snatch

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch
– 2×3 reps @ 65% 1RM Snatch
* Rest 2 minutes between sets

#snatch grip push press

Snatch Push Press:
– 2×3 reps @ 85% 1RM Snatch
– 3×3 @ 90% 1RM Snatch
* Rest 60-90 seconds between sets

#back squats
– 5 sets x 3 reps @ 85% 1 RM back squat.
* Rest 2 minutes between sets

#snatch pull
– 2×5 reps @ 100% 1RM Snatch
– 3×4 reps @ 105% 1RM Snatch
* Rest 60-90 seconds between sets 

#optional wod 2

3 sets
500m row
200’ Sled Push (55/35)
100’ Hand over hand Sled Pull (55/35)
-Rest 3:00 b/t sets-

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 started!

Kama’aina, local residents, your first session is FREE! Come on in and experience the WOD, LOVE, and ALOHA.

learn more about our membership options

Fill out the form below to get started.