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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 22ND 2018

STRENGTH:


#overhead


With a running clock, establish heavy singles at each of the three lifts below:


Minutes 0:00 – 5:00 – 1-Rep Strict Press


Minutes 5:00 – 10:00 – 1-Rep Push Jerk


Minutes 10:00 – 15:00 – 1-Rep Split Jerk


BeachFit will do:


AMRAP 12


5 Burpee Deadlift (35/25lbs)


50ft Farmer Carry


100m Run


WOD:


#eighteen wheeler


AMRAP 18:


12/9 Calorie Assault Bike, row or ski erg


15 Wallballs (20/14) *Females 9′ Target


12 Alternating Dumbbell Snatches (50/35)


9 Toes to Bar


CASHOUT:


3 Supersets:


12 Front Rack Kettlebell Reverse Lunges


12 Single Leg Deadlifts


**On both movements, this comes out to (6) repetitions each leg, alternating sides each repetition, and the superset is intended to be completed “unbroken”. That is, after completing our reverse lunges, our aim is to not to put the kettlebells (or dumbbells) down.


Rest 1:00-2:00 between sets.