Aloha CrossFit – Group WOD

SATURDAY SCHEDULE:
Maui Lani: 6am(comptrain), 8am, 9:15am
Kihei: 7am, 8:30am

ACTIVATION

3 Rounds:

30 Single Unders or Double-Unders

15 Calorie Row

12 Abmat Sit-Ups

9 Slow Banded Good Mornings

6 Walkouts

Followed by Barbell Warmup

Metcon (Weight)

DU + CLEAN AND JERK

Alternating On the Minute x 12 (6 rounds):

Even Minutes – 50 Double Unders

Odd Minutes – 2 Power Cleans + 1 Jerk
Athlete’s choice on loading. Enter heaviest completed C & J.

Metcon (AMRAP – Rounds and Reps)

“GO TIME” (TEAM VERSION)

In Teams of 3, AMRAP 20:

10/7 Calorie Assault Bike

8 Burpees

4 Power Clean and Jerks

*score for team is max rounds + reps completed.
Partners complete full rounds, then switch.

Starting load is 135/95. After every 6 Rounds (each partner moving through twice), the load increases.

Male weights: 135-155-185-205-225

Female weights: 95-105-125-135-145

Metcon (Time)

“GO TIME”(INDIVIDUAL VERSION)

5 Rounds, resting 2:00 between each:

9/6 Calorie Assault Bike, 6 Burpees, 3 Clean and Jerks

9/6 Calorie Assault Bike, 6 Burpees, 3 Clean and Jerks
Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/125

Round 4 – 205/135

Round 5 – 225/145