CrossFit Upcountry Maui

081920 WOD

A. Warm-up: Coach’s choice 

B. Half kneeling single arm DB press

4 x 8 per arm

Resting 1:30

C. Four rounds for time:

200-meter run

5/3 ring muscle-ups (sub 5/3 strict pullups and dips)

7 thrusters (135/95)

081820 WOD

A. Warm up: Coach’s choice

B. Four sets for max reps of:

2 minutes of row or AB for calories

Rest 30 seconds

1 minute of single-arm DB snatches

1 minute of double-unders

Rest 30 seconds

2 minutes of strict sit-ups

Rest 3 minutes

081720 WOD

A. Warm-up: Coach’s choice

B. Back squat Every 2:00 for 6 sets

Sets 1-2: 5 reps

Sets 3-4: 3 reps

Sets 5-6: 1 rep

Build to a heavy single

C. For time:

5-10-15-10-5

Lunges with barbell in front rack (115/85)

Burpees