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2/13/2020

12
Feb

2/13/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

‪Pre/arrival warm up: (10 min)‬

‪800 m run/1000 m row‬

‪3 rds:‬

‪10 wall balls‬

‪10 pushups‬

‪10 medball cleans‬

Metcon (No Measure)

‪Mobility: (10 min)‬

‪4 way banded stretch (shoulders)‬

‪Lunge complex (down)‬

‪Duck walk (down and back)‬

‪Plank walk (down and back)‬

‪High knees/butt kicks (down and back 2x)‬

Metcon (No Measure)

‪Movement review

(strength)(5-8 min)‬

Clean and jerk complex (3-3-3-3)

2 power clean

1 jerk/split jerk
Build safely while maintaining form

Metcon (Time)

‪200 m run‬

‪ ‬

‪10 C+J (95/65)(135/95)(155/115)‬

‪1 rope climb (ring rows/rope pulls)(rope climb)(legless)‬

‪2 wall climbs‬

‪ ‬

‪10 C+J

‪1 rope climb

‪2 wall climbs‬

‪ ‬

‪10 C+J

‪1 rope climb

‪2 wall climbs‬

‪ ‬

‪200 m run‬

Metcon (Time)

EWOD OPTION

Buy in:

1 Mile Run or 2000 Meter Row

3 Rounds:

15 Clean & Jerks (75/55) (95/65) (135/95)

12 Burpees

9 HSPU’s (alternative: 3 Wall Climbs)

Cash out:

150 Double Unders

***You may sub out the barbell for a DB and do 30 single arm DB Clean & Jerks if you’d rather.

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