WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Power clean

Take 12-15 minutes to build to a challenging power clean

Metcon (AMRAP – Reps)

n 4:00

15 power cleans (155/105)

20 box jump-overs (24/20)

ME sit-ups w arm drive

In 4:00

15 power cleans (135/95)

20 box jump-overs

ME strict-ups

In 4:00

15 power cleans (115/75)

20 box jump-overs

ME v-ups

Rest 2:00 between rounds; record max effort work.

CrossFit Upcountry Maui – CrossFit

Front squat

B. Front squats

Every 2:00 for 5 sets

2 @ 33×1 + 1 @ regular tempo

Metcon (Time)

C. For time:

22 hang power snatches (75/55)

22 shoulder to OH

22 SDHP

22 thrusters

22 toes to bar

EMOM 3 burpees starting workout with 3 burpees

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. Movement prep

B. 20:21 AMRAP in teams of three:

Partner 1: 200-meter run; or 250-meter row; or 12/10 AB

Partner 2: ME Curtis P’s : 1 power clean + lunge right/ lunge left + push press. Team must agree on same barbell and weight.

Partner 3: Rest

Switch after partner one completes run, row or AB. Record total reps Curtis P’s