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Daily WOD

2
Aug

Week 3: Day 1

Midcoast CrossFit – CrossFit View Public Whiteboard Strength Track L1 Back Squat (5×3) All sets at 70% of your 1RM Strength Track L2 Back Squat...
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1
Aug

8/02/2020

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 5 rounds: 400 m run 12 box jumps (20/18)(24/20) 14 KB swings (35/26)(53/35) 16 DU 18...
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1
Aug

Sunday 8/2/2020

Midcoast CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 21 7 Snatches (95/65) 14 Situps 21 DU’s 14 Calories 7...
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1
Aug

8/2/2020

Midcoast CrossFit – Skill Class View Public Whiteboard Metcon (No Measure) Skill: Rings 1. Ring holds top 2. Ring holds bottom 3. Banded ring dips...
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31
Jul

Week 2: Day 6

Midcoast CrossFit – CrossFit View Public Whiteboard Strength Get Swole! (5) 5 Sets A1: 15 DB Curl and Press A2: 90s wall sit Rest 2...
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31
Jul

Re-Testing Week

Midcoast CrossFit – PUMP View Public Whiteboard Warm-up (No Measure) 400m Run or 500m Row Glute Activator TABATA 1. Banded Hamstring Curls 2. Reverse Lunges...
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31
Jul

8/1/2020

Midcoast CrossFit – Masters View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8am Masters “Rabbit” 20 min AMRAP 15 KB Swings 53/35 10 DL...
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30
Jul

Week 2: Day 5

Midcoast CrossFit – CrossFit View Public Whiteboard Strength Track L1 Back Squat Accessory Day (5 Sets) 5 Sets A1: 5 Banded Box Squat (Light or...
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