Call Us: (860) 339.5317

12/15/2016

14
Dec

12/15/2016

Announcements

Holiday schedule: Christmas Eve 8AM & 9AM no open gym
Christmas Day No Classes
Monday, 12/26 classes start at 9AM
New Years Eve 8AM & 9AM no open gym
New Years Day No Classes

Midcoast CrossFit – CrossFit

View Public Whiteboard

snatch and overhead squat complex

5×3

Set= 2 snatch, 1 OHS

(Land snatch in a squat if needed)

(Build slowly, watch form)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 ring dips (assisted)(ring dip)(1MU, 5 ring dip)

5 power snatches (45/33)(75/55)(95/65)

5 HSPU’S (assisted)(1 mat)

15 abmat sit-ups

100 m run

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