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.
