Monday, June 27, 2022
CrossFit Upcountry Maui – CrossFit
Box squat
A. Every 2 minutes x5 sets
Box back squat (to parallel or slightly lower) x4
Metcon (Time)
B. In 12 minutes:
For time:
21-15-9
Lateral burpees over bar
Pull-ups
C. In the remaining time, build to a 3 rep thruster
Metcon (Weight)
3 rep thruster
Saturday, June 25, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Rounds and Reps)
A. Group warmup
B. Movement prep
C. 20:00 AMRAP in teams of two, partition reps any way:
60 calorie row
60 burpees
60 power cleans (96/65)
60 sit-ups
60 front squats (95/65)
60 toes to bar
60 push presses (95/65)
60 lateral hops over the bar
Friday, June 24, 2022
CrossFit Upcountry Maui – CrossFit
Power clean + push jerk
A. Warmup: Coach’s choice
B. Power clean and push jerk
Take 15 minutes to build to a challenging single
Metcon (Time)
C. 20 rounds in teams of two, alternating rounds:
4 burpee box jump-overs (24/20)
3 CJ (135/95)
2/1 bar MU