Lahaina CrossFit athletes and visitors – Let’s make it another great week! 

STRENGTH:  

EMOMx12: SNATCH

Mins 0-3 are Power Snatch + Hang Squat Snatch + Snatch Balance **Unloaded will 10 Plate Ground to Overhead

Mins 4-7 are Hang squat snatch  **UnLoaded will do 10 Jumping Hip Hop Squats

Mins 8-11 are Squat snatch **UnLoaded will do 10 Ball Slams

***If Snatches aren’t cooperating athlete can do Power Clean/Hang Squat Clean/Front Squat/Squat Clean

WOD: (25 min Cap)

#kelly

5rds

400m Run

30 Box Jumps (24/20) 

30 Wall Balls (24/20lbs)

*Scale to half the run 200m and half reps (15) if needed..

CASHOUT:

Overhead Squats 

5×1 Pausing OHS for 10 seconds