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
