7
Oct
Cycle week 2
Midcoast CrossFit – CrossFit
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