Friday, May 27, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Reps)
A. Group warmup
B. Movement prep
C. Four rounds for max reps, with 2:00 rest between each:
2:00 ME row for calories
0:30 rest
1:00 ME reverse lunges (50/35) one dumbbell
1:00 ME single arm DB snatches (50/35)
0:30 rest
2:00 ME bike for calories
Score is total reps and calories
D. Tabata
Choose two ab exercises
Thursday, May 26, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
THURSDAY
A. Group warmup
B. EMOM 12:00
1. hamstring curls w band x 0:30
2. Cross body mountain climbers x 0:30
3. Glute hip bridges x 0:30
C. In 3:00
200-meter run
25 Russian KBs (50/35)
ME 25-foot burpee broad jumps
4 rounds, resting 1:00 between each. Record amount of completed 25-foot burpee broad jumps
Wednesday, May 25, 2022
CrossFit Upcountry Maui – CrossFit
Bench press
A. Group warmup
B. Bench press
Every 2:00 for 12:00
set 1) 5
Set 2) 5
Set 3) 3
Set 4) 3
Set 5) 1
Set 6) 60% of last set and max out
Put max reps in notes
Metcon (AMRAP – Rounds and Reps)
C. 10:00 AMRAP in teams of two, alternating full rounds:
3 power cleans (135/95)
6 push-ups
9 air squats
Rest 5:00
10:00 AMRAP
3 strict pull-ups
6 push presses (135/95)
9 box jumps (24/20)