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week 4 day 1

9
Aug

week 4 day 1

Midcoast CrossFit – CrossFit

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Strength

LEVEL 1

Back Squat (3-3-3-3-3)

Level 1:

5×3 @ 75%

LEVEL 2

Back Squat (4-3-2-4-3-2-6)

Level 2:

4@ 77.5

3@ 80%

2@ 85%

4@ 80%

3@ 85%

2@ 87.5%

6@ 75%

enter weight for final set of 2 @ 87.5%

WOD

Metcon (Time)

11 min AMRAP:

15 DU (30 singles/plated hops)

10 wallballs

2 wall climbs (30 shoulder taps/ 10 pushups/8inverted pushups)

100 m run

POST WOD ACCESSORY

Metcon (No Measure)

3X

10 Front Rack Weighted Split Squat Per Leg

Rest 30 seconds

15 Superman

20 Banded Glute Bridge

Rest 90 seconds”

Metcon (No Measure)

Pull-Up Accessory

“3 Sets

8-10 Challenging Ring Rows

15 Kneeling Straight Arm Banded Pull Downs

5 Straight Arm Ring Rows

Rest 90 seconds”

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