CrossFit Upcountry Maui

030220 WOD

We are starting month two of 5/3/1. Remember to add 10 pounds to your 1 RM back squat and deadlift. For your press you will add 5 pounds to 1 RM.

A. Warm-up: Coach’s choice

B. Wendler Month 2 Week 1 

(Back Squat)

Warmup Sets:

5 @40%

5 @50%

3 @60%

Working Sets:

5 @65%

5 @75%

5+ @85%

*Add 10lbs from last month’s 1 RM*

For Time:

30-20-10

Wall Balls @20/14

*200m Run after each completed set* (Row 250 meters if raining or 12/10 cal bike)

Cooldown: 

Quad Smash with roller x1:30 Per Side 

>>Modifications will be given

https://youtu.be/5_eZe2dyZE0

Click the above link to learn more about the Wodify App from yours truly (lo-fi productions)

022920 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. 25:00 AMRAP in teams of two, with only one person working at a time, partitioning reps any way:

20 Toes-to-bar

20 box step-ups with med ball (24/20) (20/14)

20 HSPU

20 calorie row

>>modifications will be given

022820 WOD

A. Group warmup 

B. Deadlift – month 1 / week 4 [ deload ]

Superset working sets: 1:00 front plank

C. On the 3:00 x five rounds:

200 meter run

3 power snatches (115/75)  (scale 3 hang power snatch)

3 full snatches (115/75) (scale 3 overhead squats)

Record fastest and slowest rounds

>>Modifications will be given