The countdown is on for the 2016 Reebok CrossFit Open and Lahaina CrossFit’s Friday Night Lights. If you haven’t signed up for the Open yet, then DO IT!! The Open starts Thursday February 25th. This is for EVERYONE! What a great way to test all of your hard work this past year. Click HERE to sign up!
WOD:
#gain-ster
3rds for time:
15 Dead Lift (225/155lbs) Scale to approx 60% of 1 Rep Max **Unloaded KB Deadlifts
30 Wall Balls (20/14lbs)
60 Double unders (Scale 2:1 Singles)
STRENGTH:
Back Squats 3×10
**Unloaded Strength Alternate below:
9 MIN EMOM:
Min 1: 15 Squats
Min 2: 10 Burpees
Min 3: Run to Drive
CASHOUT: (7 Min Cap)
1-2-3-4-5-6-7-8-9-10 unbroken (Chest to Bar Pullups, Pullups, Ring Rows or Jumping Pullups), rest as little as needed between sets
COMPETITORS:
SESSION 1
1. Conditioning
EMOMx20, 5 rounds of:
Min 1: 15 Cal Row
Min 2: 15 Cal Bike
Min 3: 15 Burpees
Min 4: 200m Run
2. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%
3. Snatch Accessory
Build to a heavy Snatch Grip Push Press + OHS w/:10 Pause at bottom
4. Squat
2×10 Back Squats
SESSION 2
1. Conditioning
3 RFT:
15 Dead Lifts 225/155
30 Wall Balls, 20/14
60 Double unders
Once all 3 rounds are finished, immediately complete 45 C2B Pull ups
2. Midline Conditioning
Accumulate 90 seconds* in a parallette L-sit.
*Every time you come down complete 4 (two each side) 1-arm DB Squat Snatches, 100/70
2. Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
3. Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
