WORKOUT OF THE DAY, JANUARY 4TH 2016


Published January 3, 2016


The CrossFit Games Open season is upon us...16.1 will be announced February 25th, 2016.  Stay tuned to Lahaina CrossFit for details regarding Friday Night Lights for the 5 weeks of the Open.  Everyone can participate in the Open.  For more information click HERE!

WOD:

#your time is now

5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00

4:00 – 10 Meter Shuttle Runs
Rest 4:00

3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00

2:00 – Wallball Shots (20/14)
Rest 2:00

1:00 – Max Unbroken Pull-Ups (Rx+Chest to Bar)

Record each score separately, for a total of (5) scores.

STRENGTH:

Squat Sesh (15min)

3×2 Back Squat
2×2 Front Squat

COMPETITORS:

Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

Gymnastic Pulling
 3×12 unbroken Bar Muscle ups

SESSION TWO:
Snatch
EMOMx10: Power Snatch + Squat Snatch

Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

Strength Accessory
3×6 Bulgarian Split Squat

Midline Accessory Work
3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions.


Leave a Comment: