14
Oct
Cycle week 3
Midcoast CrossFit – CrossFit
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