Cycle week 1

Midcoast CrossFit – CrossFit

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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)