Monday, July 11, 2022
CrossFit Upcountry Maui – CrossFit
Front squat
A. Warm-up: Coach’s choice
B. Front squat
Every 2:00 for 6 sets
5-5-3-3-2-1
Building to a challenging single
Metcon (AMRAP – Rounds and Reps)
C. 12:00 time cap
Buy-in:
50 strict sit-ups
Then AMRAP:
12 Wall-balls (20/14,10’/9’)
8 burpees
6/4 strict pull-ups
Saturday, July 9, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
SATURDAY
A. Group warmup
B. With one partner working at a time partner, alternate full rounds to complete a total of 10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 front rack lunges (95/65)
Friday, July 8, 2022
CrossFit Upcountry Maui – CrossFit
Back squat
A) Warmup
Coaches Choice
B) Strength
Take 10-15 Minutes to build to your 75-80% Back Squat
Then perform…
Every 2:00 for 5 sets
Back Squat x3 @75-80% of your 1RM
Metcon (AMRAP – Reps)
C) Metcon
5 Rounds for Max Reps Of:
1:30 AMRAP
12 Double DB Thrusters @50/35
Max Effort Shuttle Runs
1:30 Rest
*1 Rep of shuttle run is 25’ down and 25’ back.*