**Be sure to come out to “The Fittest on the Valley” hosted by Maui CrossFit Extreme next Saturday 10/24.  Many of your Lahaina CrossFit Athletes will be throwing down with some of the valleys best!  OUR TIME IS NOW!!!**

STRENGTH:

Front Squats

5 X 3

OLY STRENGTH:

On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS (Scale Power Snatch +Power Snatch +OHS)

 WOD:

“Ab Tastic”

4 Rounds:

Minute 1 – 15 Abmat Sit-Ups (Rx+Anchor and add weight)
Minute 2 – 15 Kettle Bell Swings (70/53lbs)
Minute 3 – 30 Second Overhead Squat Hold (45/35) (Rx+Get with Coach and pick a weight)

COMPETITORS:

Snatch:
On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS

Snatch Accessory:
A.  3×2 Pausing Snatch Grip Deads – make these look like the first 2 pulls of a snatch. Pause at the knees for 3 full seconds on each rep. Dropping from the top is OK.
B.  3×2 Snatch Grip Push Press from behind the neck.

WOD:
50 OH Walking Lunge, 175/125
25 C2B Pull ups
50 Front Rack Walking Lunge, 175/125
25 C2B
50 Back Rack Walking Lunge, 175/125
25 C2B

Gymnastics Skill
Practice the following movements for 10-15 minutes
Free Standing Handstands
Free Standing HSPU
HS Walking

Squat
5×3 Front Squats

Row Conditioning
5x300m Row, 1 minute rest