Monday, July 18, 2022
CrossFit Upcountry Maui – CrossFit
Tempo back squat
A. Group warmup B. Back squat Every 2:00 for 5 sets 3 @ 43×1
Building to a challenging set of three
Metcon (Time)
C. 10 rounds for time:
6 OHS (95/65)
4 burpees over the bar
2/1 bar MU (sub 2/1 strict pull-ups and dips)
Rest 1:00 between rounds
Saturday, July 16, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
Every 6:00 for 30:00:
Row 500 meters or run 400 meters
5 chest to bar pull-ups
10 push-ups
15 wall balls
20 sit-ups
Record duration of slowest split, for example, 4:30.
Metcon
Warm-up
Friday, July 15, 2022
CrossFit Upcountry Maui – CrossFit
Warm-up
Weightlifting
Deadlift
Take 15 minutes to build to a medium-heavy set of five reps
Metcon
Metcon (Time)
For time (self-timed rest included):
15-12-9
Shoulder to overhead (135/95)
Box jump-overs (24/20)
Toes-to-bar
Rest 5:00
9-12-15
Deadlifts (135/95)
Burpees
V-ups