CrossFit Upcountry Maui

051221 WOD

A) Warmup 

 Coaches Choice

B) Strength 

Every 1:30 for 7:30 (5 Sets)

Overhead Squat x3 @33X1 (sub front or back squats)

C) Metcon 

In Teams of 2 Perform For Time:

Workout A

15-10-5 

Overhead Squats @95/65 (sub front squats)

Burpees Over the Bar

Rest 1 Minute 

Workout B 

18-12-6 (Sub 300-200-100 run 0r 20-15-10 cal row)

Calorie Assault bike 

Toes to Bar

*Each partner will choose which workout to start with (A or B), both partners will work at the same time. Once the second athlete to finishes their first workout, both partners will rest 1 Minute together and then perform their second workout (A or B). Score is total time for both partners to compete both workouts.*

051121 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Take 15-20 Minutes to build to a heavy 

Power Clean and Jerk

C) Metcon

3 Rounds For Time:

25 Cleans @135/95

100 Double-Unders  (200 singles)

*15 Minute time cap*

051021 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Every 1:30 for 13:30 (10 Sets)

1 1/4 Front Squat 

C) Metcon

For Time:

30 Front Squats @95/65

30 Handstand Push-Ups

1,000m Row

*Stagger heats 5 Minutes apart if needed*