Friday, June 23, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A) Warmup Coaches Choice
B) Metcon 30 Minute EMOM
1 – 15 Sit-Ups
2 – 40 double unders
3 – 0:45 Front Plank
4 – 12/9 Calorie Bike
5 – 100 meter run
6 – WILDCARD (choose your own movement :30-:45)
Wednesday, June 22, 2022
CrossFit Upcountry Maui – CrossFit
Strict press
Wednesday
A. Warm-up
B. Strict press
Take 12 minutes to build to a challenging 5 reps
Metcon (Time)
C. For time:
200 meter run
20 HSPU
15/10 strict pull-ups
100 meter farmers carry (50/35 each hand) DB or KB
15/10 strict pull-ups
20 HSPU
200 meter run
Tuesday, June 21, 2022
CrossFit Upcountry Maui – CrossFit
Snatch complex
A. Warmup: Coach’s choice
B. Every 1:30 for 6 sets
1 x snatch high pull + 1 power snatch + 1 overhead squat
Metcon (AMRAP – Rounds and Reps)
C. 15:00 AMRAP IN teams of two:
(split calories and reps evenly)
50 calorie bike
30 toes-to-bar
50 alternating DB snatch (50/35)
30 lunges with one DB (50/35)