Wednesday, November 3, 2021

CrossFit Upcountry Maui – CrossFit

Bench press

Three sets of:

Tempo Bench Press x 8 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Superset with 8/ side DB single arm rows

Rest 2:30 between rounds

Record heaviest bench

Metcon (AMRAP – Reps)

In 3:00

100 meter run

30 double unders

5 single arm DB hang clean and jerk RIGHT (50/35)

5 single arm DB hang clean and jerk LEFT (50/35)

In remaining time ME Burpee C2B (RX)

RX+ ME Burpee ring muscle ups

Complete three rounds resting 1:00 between rounds

Score is total nuber of pullups or muscle ups

C. Tabata ab cash out

Hollow hold

Wild card