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Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)


Shoulder smash

4 way banded stretch

Upward downward walking dog

Lunge complex


Burpee broad jumps

High knee skips

Jump squats (2 sets of 20 reps)

Bergner warm up (detailed) (No Measure)

1. Down and up

(Bar is at waist, knees dip 1-2 inches and back up, and repeat)

2. Elbows high and outside

(Bar is at waist, dip down and up, on the way up bar continues to travel (collar bone level) as elbows come high and outside, and repeat)

3. Muscle snatch

(from waist, and repeat)

4. Bar on back snatch drop (2,4,6 inch)

(Bar on back, no dip, press bar up as body drops, and repeat)

5. Hang power (putting it all together, and repeat)

Squat Snatch (Warm up into 6×2 building (speed and form))

6×2 building

(Work on speed and form)

Reset between each rep if needed

Metcon (Time)

5 rounds for time:

200 m run/ row

15 power snatches (55/45)(75/55)(95/65)(extra L3 115/85)

10 box jumps (20/18)(24/20)(30/24)

Use appropriate weight for snatches, weight shouldn’t be really heavy.

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch