WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Power snatch

Power snatch

Every 2:00 for 5 sets:

3-3-2-1-1

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP *

3 devils presses (50/35)

3 box jumps (24/20)

6 devils presses

6 box jumps

9 devils presses

9 box jumps

*Run 50 meters after each round

And so on, increasing by three reps every time.

CrossFit Upcountry Maui – CrossFit

Front squat

Front squat

Every 2:00 for 6 sets, building to a challenging double

1 @ 33×1 + 1 regular tempo

Metcon (Time)

Five rounds for time:


80 feet walking lunges (no weight) From plates to posts and back


30 sit-ups


5/3 bar muscle-ups (5/3 strict pull-ups and dips)

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Group warmup

B. Every 3:00 for 15:00 NFT

Run 200 meters

15 Russian kettlebell swings (53/35)

15 strict sit-ups

Rest 10 minutes, then:

C. For time:

21-15-9

Weighted step-ups to 24/20″ box (medball 20/14)

Burpees

Pull-ups