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Wednesday 5/27


Wednesday 5/27

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

PVC pass thru’s (25 slow)shoulder mobility

PVC figure 8’s slow (shoulder mobility)

Walking arms

Dynamic 90’s

Banded tricep stretch


Frankenstein walks

Duck walks

Prayer squat broad jumps

Plank walk

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)

Hang Snatch (3-3-3-3-3-3)

Start at 55-65% of 1rm (watch form)

Metcon (Time)

400 meter run then

5 rounds:

10 power snatch (75/55)(95/65)(115/75)

5 (bar facing) burpees

10 T2B (K2E)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch