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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, FEBRUARY 28TH 2020

STRENGTH:


#frontsquats (12 min)


On the 1:30 x 7 Sets


Set 1 (On the 0:00): 3 Reps @ 79%


Set 2 (On the 1:30): 1 Rep @ 84%


Set 3 (On the 3:00): 3 Reps @ 79%


Set 4 (On the 4:30): 1 Rep @ 87%


Set 5 (On the 6:00): 3 Reps @ 79%


Set 6 (On the 7:30): 1 Rep @ 90%


Set 7 (On the 9:00): 12 Reps @ 64%


*Percentages based on 1RM Front Squat


BeachFit will do:


AMRAP 9


5 KB Goblet Squats


7/5 Cal Ski


10 V-Ups (or Alt Dead Bugs)


WOD:


#Van Damme


For Time: (23 Min Cap)


30 Power Snatches (95/65lbs)  Rx+135/95lbs


10 Ring Muscle-ups (Scale to 10 Chest to Bar Pullups)


30 Power Clean and Jerks


10 Ring Muscle-ups 


30 Thrusters


10 Ring Muscle-ups


 BeachFit will do:


AMRAP 15


30 Alternating DB Power Snatches


10 Ring Rows


30 DB Hang Clean and Jerks (Alternate sides every 5 reps)


10 Ring Rows


30 Single DB Thruster


10 Ring Rows


CASHOUT:


#bodyarmor


3 Supersets:


10 Supinated Grip Ring Rows Demo Video


20 Single Leg Glute Bridges (10 Each Side) Demo Video


Rest 1:30 Between Sets 


Then....


3 Supersets:


10 Barbell Bent Over Rows Demo Video


:30 Second Prisoner Superman Hold Demo Video


Rest 1:30 Between Sets