WORKOUT OF THE DAY, DECEMBER 23RD 2015


Published December 22, 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.

Wed: Normal class schedule

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

Fri (Christmas Day): Closed all day! 150 Burpees for time Anyone?!

Sat: 8am class only

WOD:

#Kickstart My Heart

For Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

 

 STRENGTH - Barbell Cycling (15 min)

4×6 Unbroken Power Cleans for time (205/145) **If not at Rx weight listed, use between 60-70% of your 1 Rep Max Power Clean for the 4 working sets

CASHOUT:

6min EMOM

Min 1: :40 sec Plank

Min 2: 20 Hollow Rocks

Min 3: 20 Grasshoppers

COMPETITORS:

Barbell Cycling
A. 4×4 Unbroken Power Cleans for time, 245/165 – rest as little time as possible between sets
B. 3×6 Unbroken Hang Power Snatches, 175/125 – rest as little time as possible between sets
C. 2×8 Unbroken Thrusters for time, 185/135 – rest as little time as possible between sets

Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

SESSION 2:
Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

Gymnastics Conditioning
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU


Leave a Comment: