WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Clean and jerk

B) Every 2 Minutes for 16 Minutes

Push Jerk + Split Jerk + Clean

*Taken from the rack, perform a push jerk + split jerk, drop the bar, then clean the bar back onto the rack. Clean can be power or squat.*

Metcon (Time)

For Time:

800m Run

8 Clean & Jerks @135/95

600m Run

6 Clean & Jerks @155/105

400m Run

4 Clean & Jerks @185/125

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A) Warmup

Coaches Choice

B) MOVEMENT PREP

C) 25 Minute AMRAP

In Teams of 2 Perform:

15/12 Calorie Row

10 Double DB Front Rack Lunge @50/35

5/3 Bar Muscle-Ups (sub pull-ups + dips)

10 Toes to Bar

15/12 Calorie Bike

*One partner working at a time, alternate movements*

D) Cooldown

1:00 Banded Lat Stretch Per Side

1:00 Couch Stretch Per Side

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds

12:00 AMRAP

100 meter run

5 DB front squats (50/35) two DB’s

7 pull-ups

9 strict sit-ups

Rest 5:00

n teams of two, alternating full rounds

12:00 AMRAP

10/8 cal row

5 S2OH (50/35) two DB’s

7 push-ups

9 v-ups