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Monday 6/8


Monday 6/8

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)


Shoulder smash

4 way banded stretch (shoulders)

KB squat sway

KB good mornings


Lunge complex

Plank walk

2 round tabata: mountain climbers

Bergner warm up (detailed) (No Measure)

1. Down and up

(Bar is at waist, knees dip 1-2 inches and back up, and repeat)

2. Elbows high and outside

(Bar is at waist, dip down and up, on the way up bar continues to travel (collar bone level) as elbows come high and outside, and repeat)

3. Muscle snatch

(from waist, and repeat)

4. Bar on back snatch drop (2,4,6 inch)

(Bar on back, no dip, press bar up as body drops, and repeat)

5. Hang power (putting it all together, and repeat)

Squat Snatch (2-2-2-2-2)

Reset between reps

Metcon (Time)

30 D.U. (60 singles)

8 power snatch


10 wall balls(15/10)(20/15)

40 D.U. (80 singles)

8 power snatch

20 wall balls

50 D.U. (100 singles)

8 power snatch

30 wall balls

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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