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Midcoast CrossFit – CrossFit

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Front Squat (3-3-2-2-1-1)

Build to a 1RM

Metcon (AMRAP – Rounds and Reps)

This workout will be performed during the week of September 14th (Week 1) and then retested in week 6 of the Challenge.

It is an AMRAP (as many REPS as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE Level 3 Level 2 Level 1

0-1 Deadlift Deadlift Deadlift

1-2 Rest Rest Rest

2-3 Box Jump Overs Box Jump Overs Box Jump Overs

3-4 Rest Rest Rest

4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans

5-6 Rest Rest Rest

6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips

7-8 Rest Rest Rest

8-9 Thruster Thrusters Thrusters

9-10 Rest Rest Rest

10-11 Row ror Cal Row for Cal Row for Cal

11-12 Res. Rest Rest

Repeat for Round 2

(No Measure)

Post WOD stretching:

4 way banded stretch

Tricep banded stretch

Shoulder smash

Couch stretch

Frog stretch

Upward and downward facing dog

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