img

By LAHAINA CROSSFIT

WORKOUT OF THE DAY, FEBRUARY 19TH 2018

STRENGTH:


#power clean


Every 1:30 seconds for 7 Sets (10:30)


1 Pausing Power Clean - Video
1 Power Clean


On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.


Pause #1 - Knee Level


Pause #2 - Mid-Thigh (jumping position)


Pause #3 - Quarter Squat (receiving position)


Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Set #3 - 60% of 1RM Power Clean
Sets #4+5 - 65% of 1RM Power Clean
Sets #6+7 - 70% of 1RM Power Clean


BeachFit will do:


AMRAP 10


5 KB Deadlifts


10 KB Swings


12/9 Cal Bike


:15 Hollow Body Hold


WOD:


#slingshot


5 Rounds:


50 Double-Unders (Scale to 100 Singles) 


5 Power Cleans (175/115)  *Approx 65% of 1RM or something you can do 12+Reps when fresh  **BeachFit will do 7 DB Power Cleans (50/35lbs) 


7 Bar-Facing Burpees


Rest 1:00


OPTIONAL FLUSH:


#recovery bike


On the 5:00, 10:00, and 15:00: 


25 Weighted Ab Mat Sit Ups or (Rx+GHD Sit-Ups)
25 Empty Barbell Good Mornings (Rx+Hip Extensions