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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JULY 15TH 2018

STRENGTH:


#back squat


On the Minute x 12 (3 Rounds):


Minute #1 – 5 Reps @ 75% of 1RM


Minute #2 – 3 Reps @ 80% of 1RM


Minute #3 – 1 Rep @ 85% of 1RM


Minute #4 – Rest


*BeachFit will do


EMOM 12


Min 1: 10 Air Squats + 10 Ab Mat Sit Ups


Min 2:  :15 Squat Hold + :15 Plank Hold


Then, 8 min to complete..


#front rack reverse lunge


Set #1 – 12 Reps @ 40% of 1RM Front Squat


Set #2 – 12 Reps @ 45% of 1RM Front Squat


Set #3 – 12 Reps @ 50% of 1RM Front Squat


Rest 1:30 between sets


*BeachFit will do KB Goblet Reverse Lunges


WOD:


#sore subject


Alternating Tabata x 8 Minutes:


Back Squat (Empty Barbell 45/35lbs)


Double Unders


Ex:


For clarity (below is a running clock)


20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest


20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest


That would complete 2 full rounds, of the 8 total.