WORKOUT OF THE DAY, MARCH 1ST 2018
March 1, 2018 | LAHAINA CROSSFIT
Predictions for 18.2?
The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet!
Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!
*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration.
*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through.
Please contact us if you have any other concerns.
See below for our Open Times:
Thursdays we will watch the Live Announcement at 3pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 3:15-4:00pm. There will be no exceptions as the WOD will need to be COMPLETED by 4pm as class is at 4pm. (Please note that for week 4 and 5 of the Open that the Thursday night announcement will be at 2pm due to the time change)
Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30.
Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#20something
AMRAP 30
20/15 Cal Assault Bike or Row
20 Single Arm Bench Press (10 Each Arm)
20 Single Arm DB Row (10 Each Arm)
20 Jumping Alternating Split Lunge (10/leg)
20 Alternating Deadbugs (Rx+GHD or Toes to Bar)
CASHOUT:
2-4rds
10 Tricep Dips (Ring or Bench)
10 Straight Bar Curls
WORKOUT OF THE DAY, MARCH 2ND 2018
March 1, 2018 | LAHAINA CROSSFIT
6am Dawn Patrol always keeping us coaches on our toes! Ha! Much love to you all!
WOD:
#18.2
12 Minutes to Complete Both 18.2 and 18.2a
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’slbs) (Scaled 35/20lbs)
Bar-Facing Burpees
Ex: 1 DB Squat, 1 Bar Facing Burpee, 2 DB Squat 2 Bar Facing Burpee..10 DB Squat, 10 Barbell Facing Burpees
#18.2a
1RM Clean
*If you get done with 18.2 under the 12 minute Cap then the remaining time until 12 minutes is to find your 1 Rep Max Clean.
**BeachFit will do DB Squat and Bar Facing Burpees for the entire 12 minutes...if you get to 10/10...go to 11/11...etc
CASHOUT:
2-4 Rds of:
500m Row
10 Hollow Rocks
10 V-Ups
10 Sit ups
:20 Hollow Body hold
WORKOUT OF THE DAY, MARCH 5TH 2018
March 4, 2018 | LAHAINA CROSSFIT
Happy Monday LCF Fam and Friends!
Be sure to get into Open Gym Monday from 10am-11:30am to complete your 18.2 Open Workout . Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#Warthog
AMRAP 15
20 Push Jerks (135/95lb)
20 CTB Pull-Ups (Scale to Pullups or Ring Rows)
20/15 Calorie Assault Bike or Row
*Looking for a push jerk barbell that we could complete 20+ repetitions with, unbroken, if we went for it when fresh.
BeachFit will do:
AMRAP 12
20 DB Push Press
20 Ring Rows
20/15 Cal Bike or Row
CASHOUT:
10-8-6-4-2 HR PushUps
20-16-12-8-4 Grasshoppers (R/L=2)
WORKOUT OF THE DAY, MARCH 6TH 2018
March 6, 2018 | LAHAINA CROSSFIT
WOD:
#underpressure
For Time: (16 min Cap)
100-80-60-40-20: Double Unders (2:1 Single Unders)
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (Rx 205/145lbs) Rx+275/185 *If not at Rx, use approx 60% of 1 Rep Max **BeachFit will do Double KB Deadlifts
CASHOUT:
1-3sets x 12 Weighted Glute Bridges (Rx+Glute Ham Raises)
1-3sets x 18 Barbell Good Mornings (Rx + GHD Back Extensions)
1-3sets x 20 Hollow Rocks (Rx+Med-ball GHD Sit-Ups 20/14)
WORKOUT OF THE DAY, MARCH 7TH 2018
March 6, 2018 | LAHAINA CROSSFIT
STRENGTH:
Back Squat
2 Rounds:
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes
BeachFit will do:
AMRAP 12
200m Run
20 Lunges (10 leg)
10 Ball Slams
WOD:
#four by four
EMOM x 16 (4 Rounds):
Min 1: 7 Wallballs (20/14) + 7 Pullups (Rx+3 Bar Muscle-ups)
Min 2: 15 Box Jumps (24/20)
Min 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Scale to Power Clean + Front Squats **BeachFit will do KB Swing + 7 Goblet Squats
Min 4: 15/12 Calorie Row
WORKOUT OF THE DAY, MARCH 8H 2018
March 8, 2018 | LAHAINA CROSSFIT
WOD:
#just move
30min (For quality)
20 Cal Bike/Row/Ski Erg
20 Suitecase Deadlifts (10 each side) (70/53lbs)
20 KB Swings (70/53lbs)
10 Hand Release Pushups
10 KB Plyo Squat (70/53lbs)
10 Vups or DeadBugs
CASHOUT:
1-3rds
30 Banded Tricep Pressdowns
15 Barbell Curls
WORKOUT OF THE DAY, MARCH 9TH 2018
March 8, 2018 | LAHAINA CROSSFIT
Do you like 18.3?
The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet!
Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!
*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration.
*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through.
Please contact us if you have any other concerns.
See below for our Open Times:
Thursdays we will watch the Live Announcement at 3pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 3:15-4:00pm. There will be no exceptions as the WOD will need to be COMPLETED by 4pm as class is at 4pm. (Please note that for week 4 and 5 of the Open that the Thursday night announcement will be at 2pm due to the time change)
Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30.
Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#Open 18.3
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes
SCALED:
2 Rounds For Time Of:
100 Single-Unders
20 Overhead Squats (45/35lbs)
100 Single -Unders
12 Pull Ups
100 Single - Unders
20 Dumbbell Snatches (35/20lbs)
100 Single-Unders
12 Pull Ups
CASHOUT:
800m Run
WORKOUT OF THE DAY, MARCH 12TH 2018
March 11, 2018 | LAHAINA CROSSFIT
Last chance to do 18.3!
10am -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#linchpin (15 min)
6rds
200m Sprint
8 HSPU (Scale to Inverted HSPU or Seated DB Press)
Rest 1 min. Reat for 5 more rounds
At the 17min...
#steelie (AMRAP 14)
40 Ab Mat Sit Ups
20 Cal Assault Bike
20 Burpees
WORKOUT OF THE DAY, MARCH 13TH 2018
March 13, 2018 | LAHAINA CROSSFIT
STRENGTH:
#pausing front squat
Set #1 – 40% of 1RM Front Squat
Set #2 – 45% of 1RM Front Squat
Set #3 – 50% of 1RM Front Squat
Set #4 – 55% of 1RM Front Squat
Set #5 – 60% of 1RM Front Squat
Set #6 – 63% of 1RM Front Squat
Set #7 – 66% of 1RM Front Squat
Set #8 – 69% of 1RM Front Squat
Set #9 – 72% of 1RM Front Squat
Set #10 – 75% of 1RM Front Squat
**If you don't know your Front Squat max, you will work up to a moderate load of a Pausing Front Squat
WOD:
#highball
5 Rounds, Every 3:00:
300/250 Meter Row
20 Wallballs (20/14)
Score for the day is our slowest round.
Aim here is to find a consistent pace on the row, and an immediate transition, under fatigue, into a set of wallballs. These repetitions do not *need* to be unbroken sets, but we are aiming for so.
CASHOUT:
10:00 Recovery Bike (low effort)
*Every 15 Calories, complete 15 Barbell Good AM's (Rx+Hip Extensions)
**Can sub running if desired, 400m Run + 15 Good AM's for 10 min.
WORKOUT OF THE DAY, MARCH 14TH 2018
March 14, 2018 | LAHAINA CROSSFIT
WOD:
#humble pie
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155lbs) + 7 Handstand Push-ups (Scale to Double KB Deadlifts + 7 Seated DB OH Press/Inverted HSPU
3rd: 15 Box Jumps Overs (24/20)
4th: 10 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows w/2 sec hold at top)
The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets.
CASHOUT:
#midline
1-3 “Giant” Sets:
1:00 Double KB Front Rack Hold Rx+ D-Ball Hold (150/100) Double KB Front Rack Hold)
1:00 Super man Hold (Rx+Hip Extension Static Hold (25/15)
:30 L-Sit
:30 Hollow Body Hold (Rx+GHD Sit-up Static Hold)
WORKOUT OF THE DAY, MARCH 15TH 2018
March 15, 2018 | LAHAINA CROSSFIT
WHAT WILL 18.4 BRING US??
The Open is Upon Us!! Let’s make the 2018 CrossFit Games Open the best one yet!
Lahaina CrossFit gets many amazing visiting athletes during this time of year. Please adhere to the following Open Judging times, as this is crucial to allow for the success of the organization and validation of YOUR Open score. Our head judges will be on the floor for the heats, so if you plan on participating, please note that you will also be asked to judge one heat or individual as well. Thank you in advance to our Lahaina CrossFit Ohana and visiting guests. With all your help we can make the Open a successful one for ALL!!
*Upon the Open Announcement will we set up heats based on equipment needs and WOD duration.
*If for some reason non of these times fit your schedule please note that there will be no judging/validation during class times. If space and equipment is available, it is up to the athlete to set up and record your WODs for video submission. Class will take precedent during class times. The Open WODs will be programmed for classes on Friday if you desire a run through.
Please contact us if you have any other concerns.
See below for our Open Times:
Thursdays we will watch the Live Announcement at 2pm at the box. We will allow those that desire to complete the announced Open WOD to complete it from 2:15-3:30pm. There will be no exceptions as the WOD will need to be COMPLETED by 4pm as class is at 4pm. (Please note that for week 4 and 5 of the Open that the Thursday night announcement will be at 2pm due to the time change)
Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30.
Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#adrenaline rush
AMRAP 20
400m Run
25 Air Squats
20 KB Swings (70/53lbs)
15 Pushups
10 Alternating DB Snatch (50/35lbs)
WORKOUT OF THE DAY, MARCH 16TH 2018
March 15, 2018 | LAHAINA CROSSFIT
So what do you all think about 18.4?
Below is our judging times for 18.4. We ask that if you plan to complete the Open WOD for a score that you stick around for 1 Heat and help judge as well. Mahalo in advance.
Friday: 10-11:15am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30.
Saturday: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#18.4 (9 min Cap)
For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk
SCALED:
For time:
21 deadlifts, 135/95lb
21 hand-release push-ups
15 deadlifts, 135/95lb
15 hand-release push-ups
9 deadlifts, 135/95lb
9 hand-release push-ups
21 deadlifts, 185/135.
50-ft. bear crawl
15 deadlifts, 185/135
50-ft. bear crawl
9 deadlifts, 185/135
50-ft. bear crawl
BEACHFIT:
For time:
21 KB Deadlifts
21 hand-release push-ups
15 KB Deadlifts
15 hand-release push-ups
9 KB Deadlifts
9 hand-release push-ups
21 KB Deadlifts
50-ft. bear crawl **Scale to Mountain Climbers R/L=2 OR Cal Bike for 21/15/or 9
15 KB Deadlifts
50-ft. bear crawl
9 KB Deadlifts
50-ft. bear crawl
CASHOUT: (15 min)
#odds and ends
400m Run
300m Run with Ball (20/14lbs)
200m Farmer Carry
100m Sprint
WORKOUT OF THE DAY, MARCH 18TH 2018
March 18, 2018 | LAHAINA CROSSFIT
WOD:
#grind starts now (15 Min Cap)
30/24 Calorie Row
30 Hand Release Push-ups
30 Dumbbell Snatches (50/35lbs)
300m Run (If not running, 12 Cal Bike)
20/15 Calorie Row
20 Hand Release Push-ups
20 Dumbbell Snatches
200m Run (If not running, 9 Cal Bike)
10/7 Calorie Row
10 Hand Release Push-ups
10 Dumbbell Snatches
100m Run (If not running, 6 Cal Bike)
CASHOUT:
1-3 Sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
:30 Sec L Sit (Scale to Hollow Hold)
Rest 45 seconds
WORKOUT OF THE DAY, MARCH 20TH 2018
March 20, 2018 | LAHAINA CROSSFIT
STRENGTH:
#thruster
In a 7:00 Window:
Build to a Moderate Single
BeachFit will do:
AMRAP 7
5 Ring Rows
10 Wall Balls
100m Run
WOD:
#four score
4 Rounds, On the 4:00:
12 Thrusters (95/65lbs) *BeachFit will do DB Thrusters
12/9 Calorie Bike (RX+15/12 Cal)
18 x 10 Meter Shuttle Sprints (Down =1, Back=2)
CASHOUT:
#midline
Not For Time:
21-18-15-12-9
Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)
:15 Second (Hollow Body Hold or L-Sit Hold After Each Set)
WORKOUT OF THE DAY, MARCH 21ST 2018
March 21, 2018 | LAHAINA CROSSFIT
WOD:
#high roller
EMOM x 20
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Hang Power Cleans (115/75lbs) (Rx+135/95lbs)
3rd Minute: 10 Chest to Bar Pull-Ups
4th Minute: 8 Burpee Box Jumps (24/20)
5th Minute: :40 Sec Plank
CASHOUT:
#tri-fecta (15 min)
1-2-3-4-5-6-7-8-9-10
Ring or Bench Dips
Drive Way Run or 100m Row
*Scale to 2,4,6,8,10
WORKOUT OF THE DAY, MARCH 22ND 2018
March 21, 2018 | LAHAINA CROSSFIT
What is 18.5 going to be?
Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD. We will be programming the WOD for our regular classes as well on Friday. Good luck!
Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 6:30.
Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#almost there
AMRAP 30
20 KB Swings (70/53lbs)
500m Row
15 Overhead Plate Lunges (45/25lbs) **If plan on doing Open Workout on Friday and want to save legs for Thrusters, you can do Plate Ground to Overhead**
400m Run
10 Single Arm Bench (side) with Static Hold
30/20 Bike or Ski Erg
CASHOUT:
2-4 rds
20 Hollow Rock
15 Tuck Ups
10 Dead Bugs
5 Grasshoppers (side)
*10 Alternating DB Curls after each round
WORKOUT OF THE DAY, MARCH 23RD 2018
March 22, 2018 | LAHAINA CROSSFIT
Thrusters it is!!
Please see below for when Lahaina CrossFit will be available for judging of your 18.5 WOD. We will be programming the WOD for our regular classes as well on Friday. Good luck!
Fridays: 10-11:30am and 5-6:30pm - Please plan accordingly, as the last heat will have to be complete by 11:15am and 6:30pm. We will try and run heats approximately every 10 minutes.
Saturdays: 9-10:30am - There will be our usual 8am-9am class WOD. Open WOD with heats/judging will begin promptly at 9:15.
Mondays: 10 -11:30am. Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday.
WOD:
#18.5
AMRAP 7:
3 Thrusters (100/65) *BeachFit will do DB Thrusters
3 Chest-to-bar Pull-ups (Scale to Pullups, Banded Pullups, Jumping Pullups or Ring Rows)
6 Thrusters (100/65)
6 Chest-to-bar Pull-ups
9 Thrusters (100/65)
9 Chest-to-bar Pull-ups
12 Thrusters (100/65)
12 Chest-to-bar Pull-ups
15 Thrusters (100/65)
15 Chest-to-bar Pull-ups
18 Thrusters (100/65)
18 Chest-to-bar Pull-ups
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Rest 5 min, then...
#forgotten few
21-18-15-12-9
Wall Balls (20/14lbs)
Box Jumps (24/20)
200m Run after each round
WORKOUT OF THE DAY, MARCH 27TH 2018
March 26, 2018 | LAHAINA CROSSFIT
Please note that the Open WODs need to be submitted by 2pm Hawaii Time on Monday. Lahaina CrossFit will be available for judging of your 18.5 WOD from 10am -11:15am on Monday 3/27. Good Luck!
WOD:
#the other one
AMRAP 12:
3 Kettlebell Swings (53/35)
3 Goblet Squats (53/35)
3 Burpees
Much like 18.5, add (3) repetitions to each movement per round.
CASHOUT:
#accessory fun
2-4 Rounds:
10 Barbell Bent Over Rows *BeachFit will do DB Rows
20 Alternating Dumbbell Strict Presses (10 per side)
30 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)
WORKOUT OF THE DAY, MARCH 27TH 2018
March 27, 2018 | LAHAINA CROSSFIT
STRENGTH
#Deadlifts
4 sets of 8 (Approx 70-75%)
BeachFit will do:
12 min AMRAP
10/8 Cal Bike
15 Good Mornings w/Plate
:30 Superman
:30 Plank
WOD:
#christine
3 Rounds For Time:
500 Meter Row (20/15 Cal Bike)
12 Deadlifts (Bodyweight) *BeachFit Double KB Deadlifts
21 Box Jumps (20”)
CASHOUT:
10 Min Recovery Bike
WORKOUT OF THE DAY, MARCH 28TH 2018
March 28, 2018 | LAHAINA CROSSFIT
The 2018 CrossFit Open is complete! Congrats to all those that stuck with it and completed all 5 workouts. Friday evenings will now have our normal 4, 5 and 6pm classes. Mahalo!
WOD:
#50/50
At the 0:00, Part #1
AMRAP 5: Push Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 8:00, Part #2
AMRAP 5: Back Squat
21 Repetitions – 155/105
21 Repetitions – 185/135
Time Remaining, Max reps – 225/155
Rest 3:00
At the 16:00, Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Stimulus wise, for all three parts, here is what we are looking for:
First weight – A moderate loading that we could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.
*Use a rack for the Push Press and Back squats
BeachFit will do:
#50/50
At the 0:00, Part #1
AMRAP 5:
600m Run or Row, or 30/21 Cal Bike
Time Remaining, Max Pushups
Rest 3:00
At the 8:00, Part #2
AMRAP 5:
600m Run or Row or 30/21 Cal Bike
21 KB Goblet Squats
Time Remaining, Max Lunges
Rest 3:00
At the 16:00,
AMRAP 5:
600m Run or Row or 30/21 Cal Bike
21 Ab Mat Sit Ups
Time Remaining, Max KB Swings
WORKOUT OF THE DAY, MARCH 29TH 2018
March 29, 2018 | LAHAINA CROSSFIT
WOD:
#snatch-tatic
5 Rounds For Time: (23 Min Cap)
10 Alternating Dumbbell Power Snatches 50/35lbs (Rx+80/55)
40 Double Unders **Scale to 80 Singles **Non Jumping option - 100m Run,Drive
20 Toes to Bar (Scale to Hanging Knee Raises/Deadbugs or Sit Ups)
40 Double Unders
CASHOUT:
#gtl (10 min Cap)
1-10
Close Grip Push Ups
DB Floor Press
WORKOUT OF THE DAY, MARCH 30TH 2018
March 30, 2018 | LAHIANA CROSSFIT
STRENGTH:
#Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 4 Power Snatches
Minute 2 – 3 Hang Squat Snatches
Minute 3 – 2 Squat Snatches
Minute 4 – Rest
*Rd 1 55%, Rd 2 60%, Rd 3 65%
If not comfortable with Snatches, athlete will complete CLEANS.
BeachFit will do:
On the Minute x 12 (3 Rounds):
Minute 1 – 15 Russian KB Swings
Minute 2 – 10 Single KB Squat Cleans
Minute 3 – 10 Alternating Jumping Split Lunges (5 per leg) + 5 Burpees
Minute 4 – Rest
WOD:
#power trip
AMRAP 15:
15 Power Snatches (95/65) Scale to Clean/Jerk **BeachFit Plate Ground to Overhead
30 Wallballs (20/14)
200m Run
WORKOUT OF THE DAY, MARCH 31ST 2018
March 31, 2018 | LAHAINA CROSSFIT
WOD:
#wrecked
Teams of 3
For Time:
600 Meter Run as a Team with Wall Ball (30/20lbs)
6 Rope Climbs (Scale to 18 Chest To Bar Pullups)
20 Squat Cleans (135/95)
600 Meter Run
9 Rope Climbs (Scale to 27 Chest to Bar Pullups)
35 Squat Cleans (135/95)
600 Meter Run
12 Rope Climbs (Scale to 36 Chest to Bar Pullups
50 Squat Cleans (135/95)
**Team runs together. Share reps on Rope Climbs/Pullups and Squat Cleans