March 30, 2018

Warm up: Stretch

Conditioning:

21-15-9

Clean & Jerks (135/95)

Hand Release Push Ups

2min Rest

15-12-9

Squat Clean (155/105)

HSPU

2min Rest 

12-9-6

Squat Clean & Jerks (185/115)

Assault bike Cals 

March 29, 2018

Warm Up: Stretch

Strength: 

Clean & Jerk 2-2-1-1-1

Conditioning:

OTM x 20min

Min 1: 12/9 Cal Bike 

Min 2: 15 GHD Sit Ups

Min 3: 15/12 Cal Row 

Min 4: 15 Back Ext 

March 28, 2018

Warm up: Stretch

Endurance: 

5 x 100m sprints (on treadmill) 

* stay at speeds 8mph and higher 

Rest 1min between each sprint. 

Conditioning: 

EMOM x 16min

Min 1: 14/12 Cal Row

Min 2: 12 SDHP (95/65)

Min 3: 10 C2B Pull Ups

Min 4: 8 Burpee Box Jumps (24/20)

March 27, 2018

Warm up: Stretch

Strength:

3 position Snatch 

2-2-2-2 (building) 

Conditioning:

4 Rounds, on the 4:00min

9 T2B

12 Thrusters (96/65)

15/12 Cal Bike 

Midline:

Not for time-

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

GHD Sit ups

March 26, 2018

Warm Up: Stretch

Strength:

Back Squat 

2 Rounds 

8 reps @ 75%

Rest 1min

6 reps @ 80%

Rest 1min

4 reps @ 85%

Rest 3mins 

Conditioning:

4RFT

9 Power Cleans (185/115)

15 Wall Balls (20/14)

21 Dbl Unders 

March 24, 2018

Warm up: Stretch

Conditioning:

A) Make Up day missed

Or

B) 5RFT

10 Power Cleans (135/95)

15 Cal Assault bike

25 dbl Unders   

March 23, 2018

Warm up: Stretch

Conditioning:

Open workout 18.5

AMRAP x 7min

3 Thrusters 

3 C2B

6 Thrusters

6 C2B

9 Thrusters 

9 C2B

12 Thrusters 

12 C2B

15 Thrusters 

15 C2B

18 Thrusters 

18 C2B

Etc...

Rx  100/65 lbs 

Scaled 66/45 lbs

March 22, 2018

Warm up: Stretch

X 2 Sets

5 Pull Ups 

10 Push Ups

15 Back Ext

20 Air Squats 

25 Dbl Unders 

Conditioning:

AMRAP x 20min

5 HSPU

10 Burpees

15 Deadlifts (185/135)

200m Row

March 21, 2018

Warm up: Stretch

Strength: 

Back Squat 

2 Rounds 

8 @ 70%

Rest 1min

6 @ 75%

Rest 1min

4 @ 80%

Rest 3min

Conditioning:

3RFT

400m Run

15 T2B

9 Power Snatch (135/95)

March 20, 2018

Warm Up: Stretch

Strength:

Build to a Heavy Clean & Jerk 

Conditioning:

For Time

21-18-15-12-9

Box Jump Overs (30/24)

SDHP (95/65)

Push Press (95/65)

Midline: 

3 Giant sets-

1:00min Plank Hold

0:30sec Back Ext Static hold 

0:30sec Russian twists w/ med ball

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