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8/15/2015

14
Aug

8/15/2015

Midcoast CrossFit – CrossFit

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Clean, Front Squat, Jerk Complex (3-3-3-3-3-3)

Clean + Front Squat + Jerk
Each set consists of 1 rep of each movement. 1 clean, 1 front squat, 1 jerk. Build slowly.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

2 Power clean (95/65)(135/95)(155/115)

10 D.U. (20 singles)

Rest 1 min

4 min AMRAP:

3 power clean

6 med ball sit-ups

1 min rest

3 min AMRAP:

2 power clean

8 KB swing (35/26)(53/35)(70/53)

1 min rest

1 min AMRAP:

Abmat sit-ups

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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