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1/2/2020

1
Jan

1/2/2020

Midcoast CrossFit – CrossFit

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HATCH WEEK 7 DAY 2 (BACK) (4@70%, 4@75%, 4@80%, 4@85%)

HATCH WEEK 7 DAY 2 (FRONT) (5@60%, 5@65%, 5@70%, 5@70%)

Type the details of the weightlifting

Metcon (AMRAP – Rounds)

E2MOM for 12 min

(6 rounds, every 2 min)

10 DB thruster (25/15)(35/25)

10 DB pushups (hands on DB)

100 m run

* athletes utilize the oly room if space is an issue.

Metcon (AMRAP – Reps)

4 rd skill/accessory tabata:

1. Pistols (current progression)

Options: pistol, banded pistol, plated pistol, weighted/non weighted 1 leg step up

2. Ring dips (current progression)

Options: ring dip, banded ring dip, assisted with foot on floor, box dip

3. Burpee box jumps/ step ups

(20/18)(24/20)

** score is total reps combined from each rd. Make sure you can maintain form throughout.

Metcon (No Measure)

RECOVERY (if time)

Hamstring roll outs

3 way banded leg stretches

Lax ball smash/foam roll (legs)

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