Monday, July 25, 2022
CrossFit Upcountry Maui – CrossFit
Back and front squats
A. Using 60-65% of your 1RM back squat x8 minutes
Odd minutes: back squat x6
Even minutes: front squat x3
Metcon (AMRAP – Rounds and Reps)
B. In 10 minutes:
Buy in: 1000 meter row
Then AMRAP in the remaining time of:
7 thrusters (75/55)
5 burpees over barbell
3 bar muscle ups
Saturday, July 23, 20222
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Rounds and Reps)
A. Group warmup
B. Mobility
C. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 12 minutes of:
10 Push Press (115/75 lbs)
Row 250 Meters
Rest 6 minutes, and then,
As many rounds and reps as possible in 12 minutes of:
10 burpees
4 pull-ups + 4 toes to bar
Metcon by CrossFit Invictus
Individual and scaled options will be posted at the gym
Friday, July 22, 2022
CrossFit Upcountry Maui – CrossFit
Power clean
A. Group warmup
B. Power clean
Movement prep – take 10-15 minutes to build to a challenging single
Metcon (AMRAP – Rounds and Reps)
C. AMRAP 4:
15 strict sit-ups
10 Box Jump Overs (24/20)
5 Power Cleans (185/135)
rest 4 minutes
AMRAP 4:
15 strict sit-ups
10 Box Jump Overs (24/20)
5 Power Cleans (135/95)
rest 4 minutes
AMRAP 4:
15 strict sit-ups
10 Box Jump Overs (24/20)
5 Power Cleans (95/65)
Pick up where you left off