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900 Front St Building D
Lahaina HI 96761

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

November 30, 2017

Warm Up: Stretch

Strength:

Bench Press 5x10 (Across)

Abs 5x10

Conditioning:

For Time:

50-40-30-20-10 Wall Balls (20/14)

*400m Run after each round 

November 28, 2017

Warm Up: Stretch

Strength:

EMOM x 10min

1 Power Clean + 1 Push Jerk

Conditioning: 

For Time:

500m Row

30 Clean and Jerks (135/95)

500m Row 

30 Lateral Burpees 

November 27, 2017

Warm Up: Stretch

Skill: 

EMOM x 10min

Odd: unbroken max pull ups 

Even: 40 Dbl Unders 

Strength: 

Back Squat 

5 reps @70%

5 reps @73%

4 reps @76%

4 reps @79%

3 reps @82%

3 reps @82%

Conditioning:

AMRAP x 10min

5 Power Snatches (115/75)

10 Box Jumps Overs (24/20)

15 Wall Balls (20/14)

November 24, 2017

Warm Up: Stretch

Conditioning:

AMRAP x 13min

10 Burpees

10 C2B

10 Cal Row

10 HSPU

Midline:

Not for time-

30 Strict T2b

45 GHD Sit Ups

60 AbMat Sit Ups 

November 22, 2017

Warm Up: Stretch

Conditioning:

A) For Time:

21 Push Press (135/85)

21 Front Squats 

21 Hang Power Cleans

*rest 2min

15 Push Press (155/95)

15 Front Squats

15 Hang Power Cleans

*rest 2min

9 Push Press (175/105)

9 Front Squats

9 Hang Power Cleans

*rest 2min

6 Push Press (185/115)

6 Fron...

November 21, 2017

Warm Up: Stretch

Strength:

Power Clean 2-2-2-2-2

Back Ext 5x10

Conditioning:

5 Rounds

Every 4 Min,

12 T2B

15 Deadlifts (185/135)

12/9 Cal Assault bike 

November 20, 2017

Warm Up: Stretch

Strength:

OHS 3-3-3-3-3

Abs 5x10

Conditioning: 

AMRAP x 15min

50 Dbl Unders

25/15 Cal Row

10 OHS (75/115) 

November 16, 2017

Warm Up: Stretch

Strength: 

Back Squat 5x3 (85%)

Conditioning:

8 Rounds

0:20sec Back Squats (45/35)

0:10sec Rest

0:20sec Dbl Unders

0:10sec Rest

*Rest 3 Min

8 Rounds 

0:20sec Kb Swings (53/35)

0:10sec Rest

0:20sec HSPU 

0:10sec Rest 

*Rest 3 Min

8 Rounds 

0:20sec Cal Row

0:10sec Rest 

November 15, 2017

Warm Up: Stretch

Conditioning:

AMRAP x 4min

27 Cal Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

*rest 4min

AMRAP x 4min

27 Cal Row

21 Power Cleans (115/75)

15 Burpee Box Jump Overs 

*rest 4min

AMRAP x 4min 

27 Cal Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs

G...

November 14, 2017

Warm Up: Stretch

X2

10 KB Swings 

10 OHS

10 Back Ext

Strength: 

EMOM x 10min

2 Power Snatch 

Conditioning:

5RFT

15 Power Snatches (75/55)

30 Dbl Unders

200m Run

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