WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Power clean + push press + push jerk

A) Warmup

Coaches Choice

B) Strength

Every 2 Minutes for 14 Minutes

Power Clean + Push Press + Push Jerk

*Build over the course of the 7 sets*

Metcon (Weight)

C) Metcon

Every minute for 10:00

6 Lateral Burpees Over the Bar +

1 Clean & Jerk (135/95) or approx 50% of 1 RM

*Add 10lbs after each successful completed lift. If you fail a lift, or don’t complete in the minute go back down 10lbs and repeat the round. Score is max weight lifted.* You may also choose to stay at the same weight for the whole EMOM.

CrossFit Upcountry Maui – CrossFit

Backsquat

A) Warmup

Coaches Choice

B) Backsquat

Every 2:00 for 6 sets

Set 1- 5 reps

Set 2- 5 reps

Set 3- 3 reps

Set 4- 3 reps

Set 5- 1 rep

Set 6- 1 rep

Build to a challenging single with good form. Use an experienced spotter

Metcon (Time)

C) Metcon

For Time:

25/20 Calorie Bike

75 Wall Balls @20/14# & 10/9’

25/20 Calorie Bike

*Every time you break on the Wall Balls perform 1 Ring Muscle-Up, sub 1 strict pull-up and 1 dip. Stagger heats by 2 Minutes if needed*

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Movement prep

B. In teams of 3 with two people working at a time, complete as many rounds and reps AND ME cals in 25 minutes:

Partner 1: 100m run + 12 alternating DB hang C&J (50/35) + 12 DB box step ups (50/35)

Partner 2: ME cal row

Partner 3: rest