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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, DECEBER 16TH 2019

Happy Monday! Please be sure to take a look at our Holiday Hours for the coming weeks.  Also...


Happy Birthday to the amazing Coach Janelle!  


STRENGTH:


#back squats (15 min)


Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

* Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle or about 87% of 1RM Back Squat.


BeachFit wil do:


AMRAP 14 


7/5 Cal Bike


10 Goblet Squats


7/5 Cal Bike


10 Jumping Alternating Split Lunges


12 Plank Taps (side)


WOD:


#wonderwall (20 min Cap)


For Time: 


60 Double Unders, 30 Burpees


60 Double Unders, 30 Wallballs (20/14)


60 Double Unders, 30 Deadlifts (225/155) *Approx 60% 1RM


60 Double Unders, 30 Wallballs (20/14)


60 Double Unders, 30 Burpees


CASHOUT:


#body armor


3 Sets:


:20 Seconds Waiter Squat Hold (Each Side)


Max Strict Pull-ups (Scale to Banded or Feet Elevated Ring Rows)


5 Tempo Romanian Deadlifts (5 Seconds Down)