Monday, July 4, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
A. Warm-up: Coach’s choice
B. Movement prep
C. “Eva Strong ”
*Partner Workout
5 Rounds for time:
24 double-unders
19 toes to bar – split between partners
2 clean and jerks 205/135 – split between partners
400m Run
Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.
Saturday, July 2, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Rounds and Reps)
A. In teams of 3, with two people working at a time, complete as many rounds and reps as possible AND max cal row in 25 minutes:
Partner 1: max cal row
Partner 2: complete 1 full round (before switching)
4 toes-to-bar
8 shoulder to overhead with single DB (50/35)
12 alternating lunges with single DB (50/35)
Partner 3: rest
Metcon (Calories)
Max calories on rower
Friday, July 1, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
A. Warmup: Coach’s choice
B. Movement prep
C. “Filthy 40”
For time:
40 burpees
40 pull-ups
40 box jumps (24/20)
40 WBs (20/14)
40 power cleans (95/65)
40 push-ups
40 lunges
40 strict sit-ups
40 deadlifts (95/65)
40 DUs
>> On-ramp: Half reps
(Modifications will be given)