Wednesday, June 8, 2022
CrossFit Upcountry Maui – CrossFit
Bench press
A. Warmup
Coaches Choice
B. Bench press
Take 5-7 minutes to build to approximately 75%
Then 5 reps every 2:00 for 4 sets at same weight.
Metcon (AMRAP – Rounds and Reps)
C. In Teams of 2 Perform:
12 Minute AMRAP
3 Man Makers @50/35#
12/9 Calorie Row
9 Toes to Bar
*One partner working at a time, alternating movements*
Tuesday, June 7, 2022
CrossFit Upcountry Maui – CrossFit
Push jerk
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes
Push Jerk x3
*Build to a moderate triple*
Metcon (Time)
C) Metcon:
For Time
10 Push Jerk @155/105
20 Burpees Over the Bar
10 Pull-Ups
10 Burpees Over the Bar
10 C2B Pull-Ups
5 Burpees Over the Bar
10/7 Bar Muscle-Ups
10 Push Jerk @155/105
*8-12 Minute Time Domain*
Monday, June 6, 2022
CrossFit Upcountry Maui – CrossFit
Back squat
A. Warm-up: Coach’s choice
B. Take 5:00 to warm up to 75% of back squat
Every 2 minutes x 10 minutes (5 sets)
Back squat x 4 @75% of 1RM
all sets are at the same weight
Metcon (AMRAP – Rounds and Reps)
C) Metcon
10 Minute AMRAP
2 Alt. DB Snatch @50/35#
2 Alt. Front Rack DB Lunge @50/35# (one DB)
50m Run
4 Alt. DB Snatch @50/35#
4 Alt. Front Rack DB Lunge @50/35#
50m Run
*Continue to add two reps after each round.*