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2/10/2020

9
Feb

2/10/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Pre/arrival warm up: (10 min)‬

‪800 m run/1000 m row/4 min bike‬

‪3 rds:‬

‪10 air squats‬

‪10 mountain climbers‬

‪10 overhead wall ball touches/slams (facing wall)‬

Metcon (No Measure)

‪Mobility: (10 min)‬

‪Squat therapy (facing wall)‬

‪Upward downward dog (4X)‬

‪Walk out prayer squats (down)‬

‪Duck walk (down and back)‬

‪Burpee broad jumps (down and back)‬

‪Dynamic 90’s (8 per side)‬

Snatch (2-2-2-2)

SQUAT snatch.

‪Build each round while maintaining form to a “heavy” set of 2.  Focus is NOT 2 rep max.‬ drop between reps

Metcon (AMRAP – Rounds and Reps)

‪WOD:‬

‪5 min EMOM‬

‪20 DU‬ (40 single)

‪8 power snatch (75/55)(95/65)‬

‪ ‬

‪Rest 1 min‬

‪ ‬

‪5 min AMRAP:‬

‪100 m run‬

‪4 burpee box jumps‬ (20/18)(24/20)

‪ ‬

‪Rest 1 min‬

‪ ‬

‪5 min EMOM:‬

‪12 air squats‬

‪10 alt. DB snatch (35/25)(50/35)‬

‪ ‬

‪**score is total completed rounds only.‬

Metcon (AMRAP – Rounds and Reps)

EWOD OPTION

AMRAP 25

5 Burpee Box Jumps (24/20)

10 DB Snatch (50/35)

15 Calories

20 Double Unders

25 Air Squats

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