Wednesday, February 16, 2022

CrossFit Upcountry Maui – CrossFit

Bench press

A) Warmup

Coaches Choice

B) Bench press

Every 3 minutes for 5 sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 2 reps

Set 5: 1 rep

Superset 8 single arm DB rows after each set (8/side)

Metcon (AMRAP – Rounds and Reps)

C) Metcon

8 Minute AMRAP

10 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

20 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

30 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

Run 100 meters between rounds

*Continue to add 10 reps after each set of DB Snatches, Score is total reps*