WORKOUT OF THE DAY, OCTOBER 14TH 2022

WOD:

“Ingrid” (Snatch) OR “Grettel” (C&J) (Cap 6 min Competitor or 8 min class)

10 Rounds

3 Barbell Reps 135/95 (115/75) [95/65]

3 Bar Facing Burpees

*This workout should be a burner. It doesn’t really start to get hard until around the halfway point (if that). Don’t be afraid to come out charging, then try to hang on strong to finish.

OPTIONAL STRENGTH:

Squat Snatch (*Scale to Power)

Every 2:00 for 16:00

3 Reps *Drop and Reset

*For the first 8:00 athletes should stay at a light-moderate load. Dial in starting position, pull, and catch. Then for the final 8:00 build to a heavy triple if things are looking sharp.

FINISHER:

#row

EMOM 10

200/175m Row or Ski (300/275 Bike Erg)

*The point here is to match your Row time minute after minute, with MINIMAL rest between efforts.

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.