1
Oct
Cycle week 1
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3x
10 cal row
10 hand release pushups
5 box jumps
STRENGTH
1 arm DB bench press (6-6-6-6-6)
6 reps per arm per set
WOD
Metcon (Time)
FITNESS:
“LUMBERJACK”
200 M RUN
25 DB STEP UPS
200 M RUN
25 DB BURPEES
200 M RUN
25 DB SQUAT CLEANS
200 M RUN
5 MAN MAKERS
200 M RUN
BOX: 20/18
DB: 25/15 (2 DB’s)
Metcon (Time)
PERFORMANCE:
“LUMBERJACK”
200 M RUN
25 DB STEP UPS
200 M RUN
25 DB BURPEES
200 M RUN
25 DB SQUAT CLEANS
200 M RUN
5 MAN MAKERS
200 M RUN
BOX:
24/20
DB: 35/25 (2 DB’s)
Metcon (Time)
COMPETITOR:
“LUMBERJACK”
200 M RUN
25 DB STEP UPS
200 M RUN
25 DB BURPEES
200 M RUN
25 DB SQUAT CLEANS
200 M RUN
5 MAN MAKERS
200 M RUN
BOX: 24/20
DB: 50/35 (2 DB’s)