WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Bench press

A. Warmup

Coaches Choice

B. Bench press

Take 5-7 minutes to build to approximately 75%

Then 5 reps every 2:00 for 4 sets at same weight.

Metcon (AMRAP – Rounds and Reps)

C. In Teams of 2 Perform:

12 Minute AMRAP

3 Man Makers @50/35#

12/9 Calorie Row

9 Toes to Bar

*One partner working at a time, alternating movements*

CrossFit Upcountry Maui – CrossFit

Push jerk

A) Warmup

Coaches Choice

B) Strength

Every 2 Minutes for 12 Minutes

Push Jerk x3

*Build to a moderate triple*

Metcon (Time)

C) Metcon:

For Time

10 Push Jerk @155/105

20 Burpees Over the Bar

10 Pull-Ups

10 Burpees Over the Bar

10 C2B Pull-Ups

5 Burpees Over the Bar

10/7 Bar Muscle-Ups

10 Push Jerk @155/105

*8-12 Minute Time Domain*

CrossFit Upcountry Maui – CrossFit

Back squat

A. Warm-up: Coach’s choice

B. Take 5:00 to warm up to 75% of back squat



Every 2 minutes x 10 minutes (5 sets)

Back squat x 4 @75% of 1RM 

all sets are at the same weight

Metcon (AMRAP – Rounds and Reps)

C) Metcon

10 Minute AMRAP

2 Alt. DB Snatch @50/35#

2 Alt. Front Rack DB Lunge @50/35# (one DB)

50m Run

4 Alt. DB Snatch @50/35#

4 Alt. Front Rack DB Lunge @50/35#

50m Run

*Continue to add two reps after each round.*