15
Oct
Cycle week 3
Midcoast CrossFit – CrossFit
STRENGTH
Bear Complex (1-1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
6 sets of 1 bear complex building/maintaining
1 rep = all movements combined
WOD
Metcon (Time)
FITNESS:
10 ASSISTED PULLUPS
20 K2E/LEG RAISES
30 DEADLIFTS (95/65)(115/85)
100 SINGLES
30 BOX JUMPS (20/18)
20 BURPEES
10 CLEANS (95/65)(115/85)
**choose an appropriate weight
Metcon (Time)
PERFORMANCE:
10 PULLUPS
20 T2B
30 DEADLIFTS (145/105)
100 DU
30 BOX JUMPS (24/20)
20 BURPEES
10 CLEANS (145/105)
Metcon (Time)
COMPETITOR:
10 C2B
20 T2B
30 DEADLIFTS (185/135)
100 DU
30 BOX JUMPS (30/24)
20 BURPEES
10 CLEANS (185/135)