Cycle week 3

Midcoast CrossFit – CrossFit

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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)