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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 16TH 2019

STRENGTH:


#deadlift  (15 min)


3 Reps @ 70%


1 Rep @ 75%


3 Reps @ 70%


1 Rep @ 80%


3 Reps @ 70%


1 Rep @ 85%


*Workup to a Heavy 3 rep if not certain of max. 


WOD:


#hangnail


AMRAP 16:


30 Dumbbell Hang Clean and Jerks (50/35) *Switch hands every 5 reps


25/18 Calorie Assault Bike  (Equal Cal Row, Erg Bike, Ski Erg)


20 Barbell-Facing Burpees


15 Deadlifts (275/185) *If not at Rx, approx  60% of 1RM  *BeachFit will do KB Deadlift


CASHOUT:


#midline


1-3 Giant Sets:


6 Double DB Romainian Deadlifts (Rx Glute Ham Raises)


9 Barbell Rollouts (Rx+Strict Toes to Bar)


15 Banded Good Mornings (Rx+Weighted Hip Extensions)


21 Weighted AbMat Sit-ups