WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Full clean

Take 15 Minutes to build to a moderate

Squat Clean x1

Metcon (Time)

For time:

25 Toes to Bar

50 Double-Unders

15 Squat Cleans (RX 95/65) (RX+135/95)

25 Toes to Bar

50 Double-Unders

10 Squat Cleans (RX 135/95) (RX+185/125)

25 Toes to Bar

50 Double-Unders

5 Squat Cleans(RX185/125) (RX+225/155)

15:00 time cap Modifications will be given

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A) Warmup

Coaches Choice

B) Accessory

3 Sets Of:

1:00 Weighted Front Plank

0:30 Rest

1:00 Banded March with Medball

0:30 Rest

1:00 Oblique Side Bends

0:30 Rest

C) Metcon

20 Minute EMOM:

1 – 100-meter run

2 – 15 Russian KBs

3 – 4 wall walks

4 – 12/8 assault bike

CrossFit Upcountry Maui – CrossFit

Bench press

A) Warmup

Coaches Choice

B) Bench press

Every 3 minutes for 5 sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 2 reps

Set 5: 1 rep

Superset 8 single arm DB rows after each set (8/side)

Metcon (AMRAP – Rounds and Reps)

C) Metcon

8 Minute AMRAP

10 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

20 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

30 Alt DB Snatch @50/35

10 Burpee Box Jump Overs @24/20

Run 100 meters between rounds

*Continue to add 10 reps after each set of DB Snatches, Score is total reps*