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Tuesday

21
Mar

Tuesday

Midcoast CrossFit – CrossFit

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Skill Work

5 Minutes to work on either:

Pullups, Ring Dips or Muscle Ups

Then 5 Minute EMOM:

4 Pistols (or 8 Air Squats), 2-4 reps of your skill.

Metcon (Time)

12 Snatches / 2 Pullups

10 Snatches / 4 Pullups

8 Snatches / 6 Pullups

6 Snatches / 8 Pullups

4 Snatches / 10 Pullups

2 Snatches / 12 Pullups

* (95/55) (115/75) (135/95)

Metcon (Time)

Recovery Option:

12 KB swing / 2 Push-up

10 KB swing / 4 Push-up

8 KB swing / 6 Push-up

6 KB swing / 8 Push-up

4 KB swing / 10 Push-up

2 KB swing / 12 Push-up

* (35/26)(53/35)

Metcon (Time)

Capacity/endurance option:

For time:

12 Snatches / 2 Pullups

100 m run

10 Snatches / 4 Pullups

200 m run

8 Snatches / 6 Pullups

100 m run

6 Snatches / 8 Pullups

200 m run

4 Snatches / 10 Pullups

100 m run

2 Snatches / 12 Pullups

* (95/55) (115/75) (135/95)

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