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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, MAY 25TH 2018

STRENGTH PRIMER:


3 Rounds: (6 Min)


50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)


STRENGTH:


Back Squat  (10 min)


3 Sets of 10 Reps @70% 


Rest approx 2 min between each set


Then...


Hang Power Clean


On the Minute x 10


2 Hang Power Cleans


Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ


Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ


Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ


Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ


Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ


Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ


Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ


Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ


Set #9 (8:00) – 2 Reps @ 80% of 1RM CJ


Set #10 (9:00) – 2 Reps @ 80% of 1RM CJ


BeachFit will do:


EMOM 10


12 Banded KB Swings + 12 Plank Taps


WOD:


#wreckless


For Time:


27-21-15-9:
Toes to Bar


After Each Round:


20/14 Calorie Bike or Row or 200m Run
16 Alternating Front Rack DB Lunge  (50/35lbs)


CASHOUT:


1-3 Sets, Not for Time:



10 Front Raises (Video)


15 Rotator Retractions (Video)


30 Banded Pull-Aparts (Video)