CrossFit Upcountry Maui

072220 WOD

A) Warmup

Coaches Choice 

B) Metcon 

In Teams of Two Perform

10 Minute AMRAP

10 Single Arm Devils Press @50/35#

60 Double-Unders 

10/6 C2B Pull-Ups  (sub ring-rows or banded pullups)

Rest 2 Minutes 

8 Minute AMRAP

10 Single Arm Push Press @50/35#

40 Double-Unders 

6/4 Bar Muscle-Ups (Sub pull-ups)

Rest 2 Minutes 

6 Minute AMRAP

10 Alt. DB Snatches @50/35#

20 Double-Unders 

4/2 Ring Muscle-Ups (Sub pull-ups)

*Score is total Rounds + Reps*

*One partner working at a time, alternate after each movement. Score is total Rounds + Reps*

C) Cooldown 

Banded Lat Stretch x1:30 Per Side 

Standing Calf Stretch x1:00 Per Side 

072120 WOD

A) Warmup

Coaches Choice 

B) Strength

Every 2 Minutes for 16 Minutes 

Back Squat x2

*Build over the 8 sets to a heavy double*

C) Metcon

6 Minute AMRAP

2,2…4,4…6,6…Etc.

DB Box Step-Ups @24”/50# & 20”/35#

Strict Sit-Ups

D) Cooldown

Pigeon Stretch x1:00 Per Side 

072020 WOD

A) Warmup

Coaches Choice

B) Strength 

Take 10-12 Minutes to build to a moderate

Clean & Jerk x3

C) Metcon

For Time:

200m Run

9 Clean & Jerk @115/75#

9 Lateral Burpees Over the Bar

400m Run

15 Clean & Jerk @115/75#

15 Lateral Burpees Over the Bar

400m Run

9 Clean & Jerk @115/75#

9 Lateral Burpees Over the Bar 

200m Run

*15 Minute Time Cap*