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900 Front St Building D
Lahaina HI 96761

©2017 by CrossFit Maui. Proudly created with Wix.com

August 31, 2017

Warm Up: Stretch

Strength:

A) Front Squat 4x5 (75%)

*Rest*

B) Deadlift 3-3-3-3 (building)

Conditioning:

AMRAP x 10min

7 Power Snatch (115/75)

7 OHS

7 T2B 

August 30, 2017

Warm Up: Stretch

X2 

10 Cal Assault bike

10 Hand Release Push Ups 

10 Kb SDHP 

Strength:

Push Press 5x5 (75%)

KB single arm rows 5x10 (5L,5R) 

Conditioning:

3RFT

21 Box Jumps (24/20)

15 Lateral Burpees

9 Clean & Jerks (155/105)

August 29, 2017

Warm Up: Stretch

Barbell Conditioning:

For Time:

10 Power Snatch (115/65)

8 Power Snatch (135/75)

6 Power Snatch (155/85)

4 Power Snatch (185/95)

2 Power Snatch (205/105)

*use one barbell and change out weights.

Conditioning:

For Time:

800m-600m-400m-200m Run or Row

50-40-30-20 Si...

August 27, 2017

Warm Up: Stretch

X2

10 Good Mornings 

10 Kb Swings

10 Walking Lunges 

Strength: 

Back Squat 4x5 (75%)

Back Ext 4x10 

Conditioning:

AMRAP x 15min

50 Dbl Unders 

Assault bike Cals (18/12)

10 Hang Squat Cleans (95/65)

August 25, 2017

Warm Up: Stretch

Tabata Assault Bike 

Strength:

Hang Power Clean 3-3-3-3 (building)

Conditioning:

For Time:

21 Thrusters (95/65)

15 Bar facing Burpees

9 Thrusters 

15 Bar facing Burpees 

21 Thrusters 

August 24, 2017

Warm Up: Stretch

Strength:

A) Clean & Jerk 2-2-2-5

B) Front Squat 5x3 (75%)

Conditioning:

For Time:

400m Run

15 Power Snatch (135/95)

30 Hand Release Push Ups

15 Power Snatch 

400m Run

August 23, 2017

Warm Up: Stretch

X2 

200m Run

5 Slow Press Ups

10 Good Mornings

10 Goblet Squat 

10 Kb Swings 

Strength:

Back Squat 5x3 (75%)

Conditioning:

2 Rounds 

4 Sets of :20sec on / :10sec off on each movement

Sit Ups

Deadlifts (155/105)

Sit ups

Box Jumps (24/20)

*Complete all 4 sets of one mov...

August 22, 2017

Warm Up: Stretch

Barbell Conditioning:

EMOM x 8min

3 Squat Cleans

Conditioning:

In 4min

15-12-9

Wall Balls (20/14)

C2B

Max Cals on bike 

*Rest 4min

In 4min

15-12-9

Wall Balls

T2B

Max Cals on bike 

*Rest 4min

In 4min

15-12-9

Wall Balls

Pull Ups

Max Cals on bike 

August 21, 2017

Warm Up: Stretch

Strength:

A) Hang Power Snatch 3-3-3

B) OHS 3-3-3

Conditioning:

For Time:

21-15-9

SDHP (95/65)

Push Press

Lateral Burpees

August 19, 2017

Warm Up: Stretch

Make up Strength missed during the week

Conditioning:

For Time:

800m Run then,

21-18-15-12-9

Wall Balls (20/14)

SDHP (95/65)

800m Run

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