crossfit upcountry maui – Page 75 – CrossFit Upcountry Maui

Practice Makes Perfect. Wed, June 15

A huge welcome to Vika and Tiva, who are gearing up for the next Basics classes starting soon. We are so glad you found us!

Continuing on with our 8 week O-lift progression, today we revisit the snatch and snatch drills.
Halting Snatch Deadlift + Mid-Hang Snatch Halting Snatch Deadlift • Mid-Hang Snatch
Muscle Snatch + OHS + Snatch Balance + Stots Press Muscle snatch • Snatch Balance

WOD: 5 rounds for time;
5 games style push ups
7 Hang Power Snatch
9 OHS
100′ Farmers carry

Tues, June 14

Opps! Someone forgot to hit the “publish” button last night. My apologies for the delayed post. Interestingly enough the turnout was HUGE this AM. Hmmmmm…..

Lots of fun in store for today!!
First things first: ROM drills
Then: 20 sandbag get ups

And then: the 20 rep squat thing
Followed by: 12 x 100m sprints, one every minute on the minute (“Always look on the bright side of life!” It will be over in 12 minutes!)

And then a short and dirty deadlift WOD. Don’t miss it!

Big Week Ahead! Mon, June 13

We are heading into summer full swing! We have implemented a new o-lift progression program, brought back the 20 rep squat thang and now more mobility warm ups and cool downs. Let’s try this one today. Underwear are optional.

For our new o-lift progressions, even though the weight is listed, we are focusing first on just the movements not the weight. This is the same drill we did last Monday and will continue to do every Monday for the next eight weeks.
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front squat – 70% x 3 x 3

WOD: For time: (from SealFit™)
9-15-21-15-9
Thrusters 95/65
Pull ups