CrossFit Upcountry Maui

031721 WOD

A. Warm-up: Coach’s choice

B. Strict Press, Build to a 1RM

15 Minute Cap

C. 8 rounds for time:

7/5 chest-to-bar pull-ups

10 air squats

15 sit-ups

031621 WOD

A. Warm-up: Coach’s choice

B. STRENGTH ENDURANCE:

EMOM x 10

3 Snatches

(Power or Full. Aim for a challenging weight to stick to.)

C. In 3:00

Row 20/15 calories

10 burpees over dumbbell

Max reps of alternating one arm DB snatch in the remaining time (50/35)

Complete four rounds resting 2:00 between rounds

Score is total DB snatch

031521 WOD

A. Warm-up: Coach’s choice

B. Take up to 8 minutes to build to 70% Back squat , then:

Back Squat, 4×5  across, (70% 1RM) on the 2 minute interval

C. For time:

60 Box Jumps (24”/20”)

60 T2B

60 (30/side) body weight lunges

18 Minute Cap

>> On ramp:

Two rounds of:

20 step ups

20 sit ups

20 (10/side) lunges