Thursday, June 16, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A. Warm-up: Coach’s choice
B. Movement prep
C. EMOM 30:00
1. 100-meter run
2. 12 lunges w barbell
3. 30 double-unders
4. 10/8 ring dips
5. 15 ground to OH w plate
6. 20 strict sit-ups
Not for score (choose your own weights)
Wednesday, June 15, 2022
CrossFit Upcountry Maui – CrossFit
Strict press
A. Group warmup
B. Press
Every 2:00 for 6 sets:
1. 5 reps
2. 5 reps
3. 3 reps
4. 3 reps
5. 1 rep
6. ME @ 60% of 1 rep
Put max reps in notes
Metcon (Time)
C. For time:
400-meter run
21 thrusters (115/75)
21 pull-ups
400-meter run
15 push presses (135/95)
15 chest to bar
400-meter run
9 front squats (155/115)
9 strict pull-ups
Tuesday, June 14, 2022
CrossFit Upcountry Maui – CrossFit
Power clean
A. Group warmup
B. Power clean
Take 15 mins to build to a challenging triple
Metcon (AMRAP – Rounds and Reps)
C. 4:00 AMRAP
5 power cleans (135/95)
10 box jumpovers (24/20)
15 strict sit-ups
Rest 2:00
C. 4:00 AMRAP
5 power cleans (155/115)
10 box jumpovers
15 strict sit-ups
Rest 2:00
C. 4:00 AMRAP
5 power cleans (185/135)
10 box jumpovers
15 strict sit-ups
Rest 2:00
Pick up each round where you left off