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Monday 5/16/16

15
May

Monday 5/16/16

Midcoast CrossFit – CrossFit

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Squat Snatch (3-2-2-2-1 (Find One RM))

* Focus is on form. If you are not skilled in this movement, please do not move up in weight. Keeping with the same rep scheme, keep your focus on getting under the bar properly with a light weight.

Metcon (Time)

Run 400 Meters

Then….

10-9-8-7-6-5-4-3-2-1

Overhead Squats (75/45) (95/65) (115/85)

1-2-3-4-5-6-7-8-9-10

Burpees

Then….

Run 400 Meters

* The rep scheme goes as follows:

10 OHS, 1 Burpee – 9 OHS, 2 Burpees – 8 OHS, 3 Burpees, etc….

Metcon (Time)

RECOVERY OPTION:

200 M RUN

10-9-8-7-6-5-4-3-2-1

GOBLET SQUAT (35/26)

1-2-3-4-5-6-7-8-9-10

BURPEE

200 M RUN

Metcon (Time)

CAPACITY OPTION:

500 m row

10-9-8-7-6-5-4-3-2-1

OHS (75/45)(95/65)

1-2-3-4-5-6-7-8-9-10

BURPEE

500 M ROW

*****100 m run between each round*****

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