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5/26/2016

25
May

5/26/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

6 min EMOM

2 HANG CLEAN (75/55)(95/65)(135/95)

10 REP OF GOAT MOVEMENT

*this is a warm up. Weights above are guidelines. Scale as needed.

Metcon (Time)

For time:

10 Burpee over bar

10 hspu (assisted)(1 mat)

5 clean and jerk

(95/65)(135/95)(155/115)

8 Burpee over bar

8 hspu

6 clean and jerk

6 burpee over bar

6 hspu

7 clean and jerk

4 burpee

4 HSPU

8 cleans and jerk

Metcon (Time)

Lurong wod double trouble

12 min time cap

Every uncompleted rep counts as 1 second penalty

21-15-9-6-3

Wall balls

Power snatches

L3

M

20lb@10 ft target

Snatch 95 lb

W

14lb@ 9 ft target

Snatch 65 lb

L2

M

14lb@ 10 ft target

Snatch 75 lb

W

10lb@ 9 ft target

Snatch 55lb

L1

M

14lb@ 9 ft target

Snatch or G2OH 45 lb

W

10lb@ 8 ft target

Snatch or G2OH 35lb

Metcon (Time)

RECOVERY OPTION

10 Burpees

10 Pushups

5 Cleans (95/65)

8 Burpees

8 Pushups

6 Cleans

6 Burpees

6 Pushups

7 Cleans

4 Burpees

4 Pushups

8 Cleans

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