(808) 633-1765

900 Front St Building D
Lahaina HI 96761

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

December 29, 2017

Warm Up: Stretch

Conditioning:

“DT”

5RFT

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push jerk 

Row conditioning:

On the Minute x 12 (3 Rounds)

Min 1- 20/15 Cal Row 

Min 2- 17/13 Cal Row

Min 3- 14/11 Cal Row 

Min 4- Rest 

December 28, 2017

Warm Up: Stretch

Barbell Conditioning:

EMOM x 5min

5 Touch and Go Power Clean and Jerks 

Conditioning: 

AMRAP x 15min

15 Power Snatch (75/55)

30 Dbl Unders 

15 Wall Balls (20/14)

30 Dbl Unders 

Midline:

2 Rounds (not for time)

50 Ab Mat Sit Ups 

20 Back Ext 

December 27, 2017

Warm Up: Stretch

Strength: 

Take 20min to build to a Heavy single front Squat 

Conditioning:

For Time:

21-18-15-12-9-6-3

Kb Swings (70/45)

Front Squat (135/95)

Calorie Bike 

December 26, 2017

Warm Up: Stretch

Strength: 

OHS 10-10-10 (building if able)

Conditioning:

AMRAP x 20min

27/21 Cal Row

21 C2B pull-ups 

15 Burpee Box Jumps (24/20)

9 Clean & Jerks (135/95)

December 22, 2017

Warm Up: Stretch 

Strength: 

Bench Press 10-8-6-4-2 (building)

Back Ext 5x10 

Dips 5x6

Conditioning:

4RFT

400m Run

20 Wall Balls (20/14)

15 Deadlifts  (225/155)

December 21, 2017

Warm Up: Stretch

Strength: 

EMOM x 10min

1 Squat Clean 

Conditioning:

AMRAP ladder x 8min

3,6,9,12,15..etc

Thrusters (95/65)

T2B

Row Conditioning:

EMOM x 16min (4 Rounds)

Min 1- 18/14 Cal Row

Min 2- 15/12 Cal Row

Min 3- 12/9 Cal Row

Min 4- Rest 

December 20, 2017

Warm Up: Stretch

Strength: 

EMOM x 5min

5 Touch and go C&J (choose your load)

Conditioning:

5 Rounds on the 4:00min

30 Sit Ups 

15 Pull Ups

7 Clean & Jerks (135/95)

Cool Down:

2x20 Barbell Reverse lunge 

December 19, 2017

Warm Up: Stretch

Conditioning:

For Time:

20 Power Snatches (115/75)

20 Bar facing Burpees

20 OHS

20 Bar facing Burpees

20 Squat Snatches 

Midline:

3 Sets not for time

10 Glute ham raises

20 GHD Sit Ups 

10 Back Ext

20 Empty barbell goodmornings 

December 18, 2017

Warm Up: Stretch

Strength: 

Full Snatch 2-2-2-2-2 (building)

Conditioning:

For Time:

1500m Row

100 Dbl Unders 

50/30 Cal bike 

100 Dbl Unders

1500m Row 

December 16, 2017

Warm Up: Stretch

Strength:

Front Squat 12-12-12 (building)

K2E 3x15

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat (135/95)

HSPU 

Please reload

Recent Posts

January 28, 2019

January 24, 2019

January 23, 2019

Please reload

Archive

Please reload

Tags

I'm busy working on my blog posts. Watch this space!

Please reload