Are YOU signed up for the NoBull CrossFit Games Open? If not, click HERE to sign up and learn all about this fun event.

Information can be found HERE as to how Lahaina CrossFit will be conducting the Open for the next 3 weeks. Please take a look at the class schedule as there will be slight adjustment to the Friday Class schedule.

If you have any additional questions please contact Coach Tom or Coach Janelle.

WOD:

#the workout

10 Rounds
1 Squat Snatches 135/95lbs Rx+(155/105) *Scale to Power Snatch
3 Power Clean and Jerks 135/95lbs Rx+(155/105)
30 Double Unders **45 Singles or 7/5 Cal Ski Erg

-Rest 3 Minutes-

5 Rounds
1 Squat Clean and Jerks 135/95lbs Rx+(155/105)
3 Power Snatches 135/95lbs Rx+(155/105)
30 Double Unders **45 Singles or 7/5 Cal Ski Erg

Snatch: Weight should be moderate where failure isn’t even a thought (60-70% or less of 1RM

Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. 

Target Time set 1: sub 10 minutes

Target Time set 2: sub 5 minutes

Time Cap set 1: 15 minutes

Time Cap set 1: 8 minutes

STRENGTH:

#Back Squat
– 10 sets x 3 reps @ 84% 1RM Back Squat 
* Rest 60-90 secs between sets

#Front Squat
– 3 sets x 2 reps @101% 1RM Front Squat 
* Rest 60-90 secs between sets

OPTIONAL WOD 2 (Semifinals/Games Track)

200’ sled push (3×45/2×45 – on turf)
20 Muscle Ups
200’ sled push (3×45/2×45 – on turf)
-Rest 5 MInutes-
150’ sled push (4×45/2×45+35 – on turf)
15 Rope Climbs
150’ sled push (4×45/2×45+35 – on turf)
-Rest 5 MInutes-
100’ sled push (5×45/3×45+15 – on turf)
10 Legless Rope Climbs
100’ sled push (5×45/3×45+15 – on turf)

Target Time each set: 7-9 minutes

Time Cap each set: 12 minutes