CrossFit Upcountry Maui

122920 WOD

A. Warm-up: Coach’s choice 

B. Every 1:30 for 6 sets

1 x push press to 1 x split jerk

C. 15:00 EMOM

1- 40 double unders

2- 12 toes-to-bar

3- 10/7 strict HSPU 

122820 WOD

A. Warm-up: Coach’s choice 

B. Front squat

Every 2:00 6 sets

1 x tempo @32×1 + 1 x front squat 

Build to a heavy 

C. For time

200 meter run

9 front squats (135/95)

9 strict pull-ups 

200 meter run

7 front squats (155/115)

7 chest to bar pull-ups 

Run 200

5 front squats (185/135)

5 bar muscle ups (sub 5 pullups + 5 dips)

122620 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. In teams of two, two rounds for time of:

30 cal row

30 deadlifts (155/115)

30 power cleans (155/115)

30 wall-balls (20/14) 10/9

20 calorie row

20 deadlifts

20 power cleans

20 wall-balls