Aloha!  Fittest on the Valley is THIS Saturday!  If you would like to be a volunteer for this event please let Coach J or Coach Tom know.  (Due to the Fittest there will be no 8am CrossFit class and Open Gym on Saturday). Thanks for your understanding. 

STRENGTH:

#back squat

Building up to a 12 Rep Max 

Every 1:30 for 10:30 min

Set 1: 4 Reps @50% 1RM

Set 2: 4 Reps @60% 

Set 3: 4 Reps @70% 

Set 4: 4 Reps @750% 

Set 5: 4 Reps @80% 

Set 6: 4 Reps @85% 

Set 7: Attempt a 12 Rep Max….this will be around 84%ish…

BeachFit will do:

AMRAP 11

10 Cal Bike

20 Goblet Squats

30 Ab Mat Sit Ups

WOD:

#hands down

AMRAP 12

30 Double Unders (60 Singles) 

10 DB Power Cleans (50/35lbs)

30 Double Unders (60 Singles) 

10 DB Hang Squat Cleans

30 Double Unders (60 Singles) 

10 DB Push Presses

30 Double Unders (60 Singles) 

10 DB Reverse Lunges

30 Double Undes (60 Singles)

10 DB Thrusters 

**If bigger class size, Athlete may choose to use barbell with 95/65lbs

CASHOUT:

#chesticle

100 DB Bench Press (Palms facing) 40/30ish…

*Everytime you break complete 12 Cal on Ski Erg