CrossFit Upcountry Maui

082620 WOD

A. Group warmup 

B. Take 15 minutes to build to a challenging weighted pull-up

Alternate options to train strict / kipping:

Option 1: 4 x 5 Negatives (use a box so that chin is over bar and lower yourself slowly

Option 2: 4 x 5 Banded pull-ups

Option 3: 4 x 8-10 ring rows)

C. 20:00 AMRAP in teams of two, partition reps any way:

40 ground to overhead with plate (45/25)

40 box jump-overs

40 calorie row / AB

40 handstand push-ups

40 pull-ups

082520WOD

A. Group warmup 

B. Snatch – technique

Take 10 to 15 minutes to review snatch

C. AMRAP 4:00

20 hang power snatch (95/65)

20 sprawls

ME regular sit-ups

rest 4 minutes

AMRAP 4:

20 power snatches

20 sprawls

ME strict sit-ups

rest 4 minutes

AMRAP 4:

20 full snatches

20 sprawls

ME v-ups

082420 WOD

A. Group warmup 

B. Front squat

Every 2:00 for 6 sets, building:

2 @ 33×1 + 1 with no tempo

C. For time:

21-15-9

Row for calories

Thrusters (95/65)

We will do two heats so everyone can row