Cycle week 1

Midcoast CrossFit – CrossFit

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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