Workout of the Day

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. 40 seconds ME, 20 seconds rest. Keeping track of total reps per round. Complete 5 rounds, with 1 minute of rest between rounds. Score is round with the lowest number of reps.

1. DB box step ups (50/35)

2. Lateral burpees over DB

3. Single arm DB s2o (50/35)

4. Russian KB swings (53/35)

5. KB sumo deadlift high pull (53/35)

Metcon (No Measure)

B. 12 minute EMOM

1. 40s front plank

2. 12-15 v ups

3. 30s penguins

CrossFit Upcountry Maui – CrossFit

Snatch grip push press

Every 1:30 x6 sets

Snatch grip push press x4 (last rep: 5s hold overhead)

Metcon (AMRAP – Rounds and Reps)

In teams of 3, for total max reps:

10 minute AMRAP

Partner 1: 12/10 cal bike

Partner 2: ME wall balls (20/14 to 10’/9’)

Partner 3: rest

8 minute AMRAP

Partner 1: 10/8 cal bike

Partner 2: ME HSPU

Partner 3: rest

6 minute AMRAP

Partner 1: 8/6 cal bike

Partner 2: ME ring dips

Partner 3: rest

*no rest between AMRAPs*

CrossFit Upcountry Maui – CrossFit

Front squat

Take 7 minutes to work up to a moderate-heavy weight. Then every 1:30 x 5 sets, complete:

3 second pause at bottom of front squat + front squat x2

*same weight for all sets*

Metcon (Time)

For time:

400m-300m-200m-100m

Row

40-30-20-10

Sit ups

4-3-2-1

Squat clean thruster (155/105)