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11/4/2015

3
Nov

11/4/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

WEIGHTLIFTING: (DEADLIFT)

(4-5 mins to warm up in the weight you will be using for the EMOM)

(Go over over under grip for posture especially at moderate to heavier weight)

6 min EMOM:

6 touch and go deadlifts

(Consider starting/staying at 55-60% of 1 RM)

EX. 1 RM 395… 55% is about 220

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

8 overhead walking lunges

(25/15)(35/25)(45/35)

4 ring dip

(Assisted)(ring dip)(2MU)

************1 min rest

4 min AMRAP:

4 plated burpee

(25/15)(35/25)(45/35)

5 goblet squat

(35/26)(44/35)(53/44)

*************1 min rest

3 min AMRAP:

5 hand release push-up

8 air squat

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