Thursday, July 7, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Calories)
A) Warmup
Coaches Choice
B) Metcon
4 Sets For Max Reps Of:
2:00 AMRAP
10 DB Box Step Overs @50/35 & 24/20
10 Hand Release Push-Ups
Max Calorie Bike
1:00 Rest
Immediately Followed By…
4 Sets For Max Reps Of:
2:00 AMRAP
15 American KBS @53/35
15 Air Squats
Max Calorie Row
1:00 Rest
Metcon (No Measure)
C) Cash-Out
Double Tabata
Strict Sit-Ups
Front Plank
Wednesday, July 6, 3022
CrossFit Upcountry Maui – CrossFit
Snatch complex
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes
Snatch Pull + Hang Snatch + OHS
*Build over the course of the 6 sets*
Metcon (AMRAP – Rounds and Reps)
C) Metcon
12 Minute AMRAP
10 DB Hang Snatches @50/35 (5 per arm)
4/2 Ring Muscle-Ups (sub 4/2 strict pull-ups and dips)
100m Run
Tuesday, July 5, 2022
CrossFit Upcountry Maui – CrossFit
Push press + push jerk
A) Warmup
Coaches Choice
B) Strength
Every 1:30 for 10:30
Push Press + Push Jerk
*Build to a challenging weight*
Metcon (Time)
C) Metcon
For Time:
21 Calorie Row
21 Push Jerk @115/75
15 Calorie Row
15 Push Jerk @135/95
9 Calorie Row
9 Push Jerk @155/105
*RX+ Bike for same calories*