30
Sep
Cycle week 1
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
500 m row
3x
10 pvc (snatch grip hollow rocks)
10 goblet squats
10 up dog pushups
STRENGTH
Snatch complex (3-3-3-3-3)
2 power snatch
1 OHS
Building,
1-1.5 min rest between sets
WOD
Metcon (Time)
FITNESS:
5 ROUNDS
400 M RUN
15 OHS (PVC/BARE BAR/75/55)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Performance/competitor