By LAHAINA CROSSFIT

WORKOUT OF THE DAY, FEBRUARY 8TH 2016

Let's do this Monday! Here is to another awesome week at Lahaina CrossFit! Be sure to check out our NEWS/EVENTS section to learn all about and sign up for our Flexible Nutrition Workshop with Jason Ackerman on Saturday March 5th. 


WOD:


#Grace meets Nate


20 Min AMRAP


1 Clean and Jerk (135/95lbs) **Unloaded Option Plate Ground to Overhead


2 Muscle Ups (Scale - Chest to Bar Pullups/Pullups/Ring Rows)


4 Handstand Pushups (Scale - 2 Wall Climbs/4 Hand Release Pushups)


8 Kettle Bell Swings (70/53lbs)


 


2 Clean and Jerk (135/95lbs) *Unloaded Option Plate Ground to Overhead


 


2 Muscle Ups (Scale - Chest to Bar Pullups/Pullups/Ring Rows)


 


4 Handstand Pushups (Scale - 2 Wall Climbs/4 Hand Release Pushups)


8 Kettle Bell Swings (70/53lbs)


3 Clean and Jerk (135/95lbs) + 1 Round of "Nate" (2 Mup,4 HSPU, 8 KB)


4 Clean and Jerk (135/95lbs) + 1 Round of "Nate" (2 Mup,4 HSPU, 8 KB)......


Continue in this manner adding 1 additional Clean and Jerk followed by a round of "Nate"


**Unloaded is our non barbelll CrossFit Option


STRENGTH:


Front Squats


5 sets of 3 Reps


COMPETITORS:


1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB


2. Midline Accessory Work
5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold


SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor


2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps


3. Squat
3×10 Front Squat

News & Events

FLEXIBLE NUTRITION WORKSHOP (3/5) AND UNLOADED CROSSFIT AT LCF

January 31,2016




FLEXIBLE NUTRITION SEMINAR (RESCHEDULED FROM 2/20)


What do I eat?  When do I eat?  How do I eat for performance and to look good/feel good?  Jason Ackerman and his Flexible Nutrition seminar will be at Lahaina CrossFit SATURDAY MARCH 5TH FROM 8AM TO 10AM.


Jason Ackerman is L4 CrossFit Coach, travels the country teaching at L1 CrossFit Seminars, and has helped hundreds of athletes with Flexible Nutrition.


In this seminar Jason will teach you the basics of Flexible Eating and help you have a firm understanding of what your macro-nutrients should be.


Jason has worked with people of all shapes, sizes, experiences, and activity.  From CrossFit Games atheltes to yogis to bodybuilders.  This is YOUR chance to learn from one of the best in the industry!


Click HERE to sign up.  Please sign up now if you know you will be attending. Jason is traveling all the way from Florida and will need a minimum of 20 signed up in the coming weeks. (In the event of a cancellation refunds will be given)


To learn more about Flexible Nutrition click HERE!!


UNLOADED CROSSFIT AT LAHAINA CROSSFIT!


Lahaina CrossFit is now offering an Unloaded CrossFit Option at each class.   Unloaded CrossFit is specifically for those who want constantly varied and high intensity aspects of CrossFit without the barbell.  These WODs will focus on aerobic, anaerobic conditioning, strength and core. We know not everyone shares the same passion for barbell movements therefore this is where UnLoaded CrossFit comes into play.  As always we will post our LCF WOD's the night before, and  starting Monday February 1st we will start posting the UnLoaded version of the WODs!  Please tell all your friends who may be interested in CrossFit minus the barbell.  For those current LCF athletes that need a break from the barbell this is for YOU as well. Please contact Coach Tom or Coach Janelle with any questions!




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