Cycle week 2

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3x

8 up downs

10 stick sit-ups

10 jump squats/pistols

100 m run

STRENGTH

Hang Clean

Building

1-1.5 min rest between sets

WOD

Metcon (Time)

6 CLEAN AND JERKS (95/65)

8 BAR FACING BURPEES

8 CLEAN AND JERKS

8 BAR FACING BURPEES

10 CLEAN AND JERKS

8 BAR FACING BURPEES

800 M RUN

FINISER: 18 RING ROWS/HALF ROPE CLIMB/3 ROPE PULLS

Metcon (Time)

PERFORMANCE:

6 CLEAN AND JERKS (135/95)

10 BAR FACING BURPEES

8 CLEAN AND JERKS

10 BAR FACING BURPEES

10 CLEAN AND JERKS

10 BAR FACING BURPEES

800 M RUN

FINISHER: 2 ROPE CLIMBS

Metcon (Time)

COMPETITOR:

8 CLEAN AND JERKS (155/115)

12 BAR FACING BURPEES

8 CLEAN AND JERKS

12 BAR FACING BURPEES

8 CLEAN AND JERKS

12 BAR FACING BURPEES

800 M RUN

FINISHER: 2 LEGLESS ROPE CLIMBS