CrossFit Upcountry Maui

021221 WOD

A) Warmup

Coaches Choice 

B) Strength 

Take 15 Minutes to build to a challenging 

Deadlift x3

C) Metcon

3 Minute AMRAP 

3,3…6,6…9,9…Etc

Deadlifts @275/185

Double Burpees

3 Minutes Rest

3 Minute AMRAP

3,3…6,6…9,9…Etc

Deadlifts @225/155

Burpees 

*Score is total completed reps of both AMRAPS*

*1 Double burpee = burpee with 2 pushups. Starting from standing, athlete will drop down into a sprawl position (arms locked out), perform 2 pushups and then complete the burpee to the standing position.*

021121 WOD

A) Warmup 

Coaches Choice 

B) Skill/Movement Prep

Double-Under Overview followed by…

5 sets of 5 singles + 1 DU

10 sets of 3 singles + 1 DU

Followed by…

45 Seconds of Max effort Double-Unders *If lower than 50 reps, use that number for a scale in the metcon.*

C) Metcon 

25 Minute AMRAP

In Teams of 2 Perform:

20/15 Calorie Bike

20 Box Jump Overs @24/20

50 Double-Unders 

500m Row

20 Single Arm DB Push Press @50/35

*One partner working at a time, alternating movements.*

021021 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Take 15 Minutes to build to a challenging 

Back Rack Reverse Lunge x2 

*1 Rep Per leg*

C) Metcon 

For Time

12-10-8-6-4-2

Strict pull-ups

Back Rack Lunges @95/65

*100m Run after each round*

*15 Minute Time Cap*