Friday, Dec. 21, 2012
122112 WOD
A. Skill
Full clean
5 x 3
B. Metcon
For time:
50 Russian kettlebell swings (53/35)
25 chest-to-bar pull-ups
40 KB
20 C2B
30 KB
15 C2B
C. Cash out
200-meter farmer carry AHAP
CrossFit Upcountry Maui
About CrossFit Upcountry Maui
Posts by CFUM COACH:
Thursday, Nov. 20, 2012
122012 WOD
A. Make up skill / strength
B. Metcon
Three rounds for time:
400-meter run
40 double-unders
30 sit-ups
20 mountain climbers (10/side)
10 dumbbell renegade rows (30/20) (5/side)
Wednesday, Dec. 19, 2012
121912 WOD
A. Split jerk
5 x 3
B. Metcon
Death by power clean and jerk (60-70% of 1RM)
Against a continuously running clock, complete one C&J the first minute, two the second and so on until required reps can’t be completed within timeframe. Last completed round is score.
C. Cash out
Complete 4:00 front plank hold in fewest attempts.