13
Aug
8/4/2019
Midcoast CrossFit – CrossFit
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