WORKOUT OF THE DAY, DECEMBER 21ST 2015


Published December 20, 2015


LCF Athletes and Island Visitors:

Lahaina CrossFit hours this holiday week will be slightly different than normal. Please see below for hours. You can also check our schedule on the website.

Mon: Normal class schedule

Tuesday: Normal class schedule

Wed: Normal class schedule

Thursday (Xmas Eve): 6,7,8,9am classes only.

Fri (Christmas Day): Closed all day

Sat: 8am class only

WOD:

#Blast From the Past (20min Cap)

For time:

2,000m Row

50 Alternating Pistols (25/side) Scale - Pistol Progression or Goblet Squats

30 Hang Power Cleans (155/105) (Rx+185/135)

STRENGTH:

15 Min to work up to 1 Rep Max Squat Clean

CASHOUT:

21-18-15-12-9-6
L-sit for seconds
Weighted Good Mornings (45/35lbs)

*Scale to half the seconds for L-Sit hold if needed*

 

COMPETITORS:

SESSION 1
Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

Conditioning
10 rounds of:
:20 Bike, :40 rest

SESSION 2
Cleans
1RM Squat Clean

Front Squat
1RM Pause Squat – hold the bottom position for 3 seconds

Clean Accessory
3×2 Clean Pull
3×1 Clean Pull

Gymnastics Conditioning
50 Strict C2B Pull-ups for time

Midline Conditioning
21-18-15-12-9-6
L-sit for seconds
Weighted Hip Extensions with 2 second pause at the top, 35/45


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