CrossFit Upcountry Maui

061820 WOD

A. Group warmup 

B. Five rounds for max reps:

0:30 ME bike or row

0:30 rest 

0:30 ME Russian KB swings 

0:30 rest 

0:30 tuck hold

0:30 rest 

C. Every 2 minutes for 18 minutes

Station 1: hamstring curls x 15-20

Station 2: DB oblique side bends x 45 seconds / each side

Station 3: 10-15 bicep curls / side

061720 WOD

A. Warm-up: Coach’s choice

B. RDL

5 x 5-8 at medium weight

C. 20:00 AMRAP in teams of two, partition reps any way (set up in squares next to one another or share square if you are in same household):

30 med ball cleans 

30 box jump overs 

30 pull-ups

30 crunch taps

30 sprawls

061620 WOD

A. Group warmup 

B. Take 15 minutes to review power clean and push press technique

C. Every 3:00 for 15:00, complete:

30 Double-Unders

1 bear complex (power clean + front squat + push press + back squat) (record best weight)