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Cycle week 2

5
Oct

Cycle week 2

Midcoast CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

800 m run

3x

10 stick sit-ups

10 pushups

10 OH plated lunges

Core Work

Metcon (No Measure)

“FISHER STYLE”

5 SETS:

20 V UPS

15 TUCK CRUNCHES

20 SEC HOLLOW HOLD

20 SEC ARCH HOLD

** tuck crunch similar to froggerbut hands are not on the ground, hands reach toward heels.

WOD

Metcon (Time)

4 ROUNDS:

10 ALT. DB SNATCH (35/20)

10 DB PUSHUP ROWS OR 5 PUSHUPS+5 RING ROWS

400 M RUN

FINISHER:

40 MOUNTAIN CLIMBERS

Metcon (Time)

PERFORMANCE:

4 ROUNDS:

10 ALT. DB SNATCHES (50/35)

10 DB PUSHUP ROWS (5 per side)

400 M RUN

FINISHER:

50 MOUNTAIN CLIMBERS

Metcon (Time)

COMPETITOR:

4 ROUNDS:

12 ALT. DB SNATCH (65/45)

12 DB PUSHUP ROWS (6 per side)

400 M RUN

FINISHER:

60 MOUNTAIN CLIMBERS

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