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6/29/2020

28
Jun

6/29/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Arrival warm up:

400 m run/500 m row

10 scap pushups

10 PVC OH squats

10 walking lunges

Mobility

Metcon (No Measure)

upward downard dog

Squat therapy facing wall (5 down, 5 up)

walk out prayer squats

duck walk (with PVC, OHS grip)

Dynamic 90’s/walking arms (shoulders)

Strength

snatch complex (3-3-3-3-3)

2 snatch pulls (from floor)

1 full snatch (land in squat/ride down)
follow this scheme, build each round if possible

WOD

Metcon (AMRAP – Rounds and Reps)

For rounds and reps:

6 min AMRAP:

20 DU (40 singles)

8 power snatch (75/55)(96/65)(115/85)

1 minute rest (transition)

5 min AMRAP:

100 m run

5 bar facing burpees

1 minute rest (transition)

4 min AMRAP:

4 hang snatch (Barbell)

6 jump squats

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