9/17/2020

Midcoast CrossFit – CrossFit

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STRENGTH

Power clean and jerk complex (3-3-3-3)

Power clean and jerk complex

1 power clean

2 push/split jerk
1-1.5 min rest between sets

WOD

Metcon (AMRAP – Rounds)

FITNESS:

(13 min AMRAP)

2, 4, 6, 8…..

1 arm DB C+J (35/20)

Burpees/updowns

Metcon (AMRAP – Rounds)

PERFORMANCE:

(13 min AMRAP)

2, 4, 6, 8…..

1 arm DB C+J (50/35)

Burpee over DB

Metcon (AMRAP – Rounds)

COMPETITOR:

(13 min AMRAP)

2, 4, 6, 8…..

1 arm DB C+J (65/45)

DB facing burpees