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7/2/2020

1
Jul

7/2/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Arrival warm up:

3 min run/bike/row

3 rounds:

10 med ball cleans

5 med ball slams

10 sec HSPU hold

Mobility

Metcon (No Measure)

4 way banded stretch (shoulders)

Banded front rack stretch/tricep smash with BB on rig/diff tricep stretch

lunge complex (and/or pigeon)

plank walk

2 rounds:

5 burpee tuck jumps

5 jump squats

Strength

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

2 power clean

1 jerk/split jerk
follow this scheme, build if possible each round

WOD

Metcon (Time)

time:

10 cal ski/row/bike

10 clean and jerks (95/65)(135/95)(155/105)

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

10 cal ski/row/bike

5 clean and jerks

1 rope climb

5 wall climbs

10 cal ski/row/bike

10 clean and jerks

1 rope climb

10 cal ski/row/bike

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