WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Snatch complex

A. Warm-up: Coach’s choice

B. Every 2:00 for 5 sets

1 x snatch high pull + 1 x power snatch +

2 overhead squats. Building with good form

Metcon (Time)

C. 8 rounds for total time

4/2 strict handstand push-ups

2 full snatches (135/95)

6 box jump-overs (24/20)

Rest 1:00 between rounds

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 x8 minutes (4 sets)

Back squat x 4 @75% of 1RM

Four sets are at the same weight

Metcon (AMRAP – Reps)

C. Four rounds each, with teams of two:

Partner 1)

In 3:00

Run 200 meters

14 wall ball shots (20/14, 10’/9′)

7 burpees

ME strict sit-ups

Partner 2)

Rest

Switching rounds to complete four rounds each.

Score is total sit-ups

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. Warm-up: Coach’s choice

B. Movement prep

C. n teams of three:

20 minute AMRAP

Partner 1: 200 meter run

Partner 2: AMRAP 5 cal bike+5 C2B + 5 HSPU

Partner 3: Rest

After run partner one will pick up where partner two left off and partner two will rest. Switching after each run