Cycle week 3

Midcoast CrossFit – CrossFit

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Gymnastic skill work/Accessory

Metcon (Weight)

SEATED Z PRESS

6-6-6-6

S/S Each set with

3-4 HSPU

(PIKE PUSHUPS/HSPU/STRICT HSPU)
Score Z press weight

STRENGTH

Metcon (Weight)

“Bring Sally up”

(Back squats)

(75/55)(95/65)(135/95)

(SCORE: WEIGHT)

WOD

Metcon (AMRAP – Rounds and Reps)

FITNESS:

7 MIN AMRAP:

10 WALL BALLS

5 PIKE PUSHUPS/BB STRICT PRESS

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

7 MIN AMRAP:

10 WALL BALLS

4 HSPU (1 MAT)

Metcon (AMRAP – Rounds and Reps)

COMPETITOR:

7 MIN AMRAP:

15 WALL BALLS

4 STRICT HSPU