Lahaina CrossFit Ohana:

We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!!

If doing Open Gym (and doing Murph) please be considerate of time and space as our classes take priority. We will have scaling options for Murph, so please scale accordingly.

Guests please take care of waiver and drop in online prior to arrival. Mahalo!

WOD:

We will be doing the WOD and #power clean and jerk strength in Class.

#pinkranger

For Time:
1-2-3-4-5-6-7-8-9
Squat Clean Thrusters (155/105)
9-8-7-6-5-4-3-2-1
Burpee Pullups (Rx+Ring Muscle Ups)

Time Cap 16 min. Target time sub 10 min.

Competitor Version:

For Time:
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)
10-9-8-7-6-5-4-3-2-1
Muscle Ups

#Off The Blocks (mid thigh) x Snatch Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60-90 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

1 @ 75%

#Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

2 @ 70%
2 @ 75%
1 @ 75%

#Deficit Clean Deadlift (4in) for load:
– 3×3 @ 100% 1RM Clean
– rest 60-90 seconds between sets –

OPTIONAL WOD 2:

2-5 sets
21 Calorie row
15 Shoulder to Overhead (135/95)
9 Power Snatches (135/95)
-Rest 1:1 b/t sets-