8/4/2019

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK:

5 rd TABATA

(Work on good reps at the proper progression)

T2B: (leg raise/K2E/kip sway)(single T2B coming off the bar each rep)(multiple T2B in a row add MU if desired)

DU: (3-5 singles +DU attempt or 3 singles + 1 DU repeated)(5-10 DU then reset)(DU for full 20 sec)

Pistol: (pistol to band on rig/1 leg elevated step up/pistol to controlled sit)(pistol with plate under heel/step into full pistol)(multiple alternated pistols)

Metcon (AMRAP – Rounds and Reps)

5 min to warm up into wod weight

11 min AMRAP:

5 power Cleans (95/65)(135/95)

10 HSPU (assisted)(1 Mat)

100 m run

*** wod focus: fast, think about a Touch and go weight to use