Midcoast CrossFit – Midcoast Barbell
3 Position Clean (1-1-1-1-1)
-Below the knee
-Above the knee
Work up to approx. 80-85% of your 1rm clean and use that weight for a total of 5 sets.
Clean and Jerk Complex (OLY) (1-1-1-1-1)
2 Squat Cleans and 1 Jerk
Work up in weight to a heavy set for the day of this complex.
Barbell Row (8-8-8)
Can be performed using a clean or snatch grip width.