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1/3/2020

2
Jan

1/3/2020

Midcoast CrossFit – CrossFit

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Hang Power Snatch (5-5-4-4-3)

Increase weight after first 2 sets of 5. Increase weights after Both sets of 4. Increase weight for last set of 3.

***keep the weight the same if form isn’t maintained on the increase of weight.

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

5 power snatch (75/55)(95/65)(115/85)

6 T2B (K2E/leg raise)(T2B)(4 T2B+1 BMU)

1 min rest

4 min AMRAP:

2 wall climb

10 DU (20 singles)

1 min rest

4 min AMRAP:

3 hang snatch

4 bar facing burpees
Focus for each AMRAP is speed and intensity. Use proper weight.

Metcon (No Measure)

RECOVERY:

4 way banded shoulder stretches

3 way leg stretches

Upward/downward dog

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