CrossFit Upcountry Maui

041421 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Every 2 Minutes for 12 Minutes (6 Sets)

Bench x2 (you may sub floor press if there isn’t enough benches)

*Build to a challenging double*

C) 20 Minute AMRAP

In Teams of 2 Perform:

2,2,2,2…4,4,4,4…6,6,6,6…Etc.

Alt. DB Box Step-Up @50/35 & 24/20

Calorie Row

Alt. DB Snatch @50/35

Toes to Bar 

*One partner working at a time, completing all four movements, both partners must complete each full round before advancing to the next.*

041321 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Every 2 Minutes for 10 Minutes (5 Sets)

2 Power Clean + 1 Push Press 

C) Metcon 

For Time:

12 Push Press @95/65

50 Double-Unders 

200m Run

12 Push Press @95/65

50 Double-Unders 

400m Run

12 Push Press @95/65

50 Double-Unders 

800m Run

041221 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Take 15 Minutes to build to a challenging 

Front Squat x4

C) Metcon 

10 Rounds For Time:

3 Front Squats @135/95

3/2 Bar Muscle-Ups (sub 3/2 strict pull-ups + dips)

3 Burpees Over the Bar 

*15 Minute Time Cap*