CrossFit Upcountry Maui

022321 WOD

A. Group warmup

B. Power snatch

Take 15 minutes to build to a challenging power snatch

C.

In 4:00

Run 200 meters

35 DU

20 single arm alternating DB snatches

ME toes to bar

Rest 2:00

In 4:00

Run 200 meters

35 DU

20 single arm alternating DB snatches

ME v-ups

Rest 2:00

In 4:00

Run 200 meters

35 DU

20 single arm alternating DB snatches

ME strict sit-ups

022221 WOD

A. Group warmup

B. Box squat

5 x 5

0:00; 2:30; 5:00; 7:30; 10:00

C. With 10:00 on the clock:

21-15-9

Calories on the rower

Burpees over the barbell

In remaining time, build to your best thruster

022021 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. 20:00 AMRAP Teams of two, portion anyway:

60 double-unders

50 sit-ups

40 pull-ups

30 burpees

20 deadlifts (185/135)

10 ring dips