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Cycle week 5

26
Oct

Cycle week 5

Midcoast CrossFit – CrossFit

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Gymnastic skill work/Accessory

Metcon (No Measure)

3X TABATA SKILLS

RING DIPS

PISTOLS

PULLUPS

HOLLOW ROCKS
Use current progression for each movement. Coaches will assist with proper progression you should use.

WOD

Metcon (Time)

FITNESS:

400 M RUN

20 KB SWINGS (35/25)

200 M RUN

10 RING DIP (ASSISTED/BOX)

100 M RUN

6 PISTOLS (ASSISTED)

10 CAL ROW

6 PISTOLS (ASSISTED)

100 M RUN

10 RING DIP (ASSISTED/BOX)

200 M RUN

20 KB SWINGS

400 M RUN

Metcon (Time)

PERFORMANCE:

400 M RUN

20 KB SWINGS (55/35)

200 M RUN

10 RING DIPS

100 M RUN

6 PISTOLS

10 CAL ROW

6 PISTOLS

100 M RUN

10 RING DIPS

200 M RUN

20 KB SWINGS

400 M RUN

Metcon (Time)

COMPETITOR:

400 M RUN

25 KB SWINGS (70/55)

200 M RUN

3 MU+5 RING DIPS

100 M RUN

10 PISTOLS

20 CAL ROW

10 PISTOLS

100 M RUN

3 MU+ 5 RING DIPS

200 M RUN

25 KB SWINGS

400 M RUN