Call Us: (860) 339.5317

Week 1: Day 2


Week 1: Day 2

Midcoast CrossFit – CrossFit

View Public Whiteboard


Every 3 Minutes for 15 Minutes (2 Cleans + 1 Jerk)

2 Power Cleans + 1 Jerk

Sets 1-3 @ 70% 1RM Clean

Sets 4-5 @75% 1RM Clean
The power cleans are not meant to be touch and go. You’ll clean drop the bar, and immediately reset and go into the next clean and jerk. You may perform a power or split jerk depending on how heavy this weight feels. Only bump up to 75% on sets 4&5 if sets 1-3 felt good. If you start to feel your technique going, stick to 70% for all 5 sets.


Cash Me Outside (4 Rounds for time)

Every 5 Minutes X 20 Min

25 Wallballs

400m run

15 T2B

Rest until the top of the 5
you should have at 1 min left after each round

If you are coming in with less than 40 seconds left, scale the run to 300m or 200m.

This entire workout is meant to be a sprint every five minutes. Push yourself on the 400m run, as it is not meant to be sandbagged and will play a big role in whether or not you finish in the appropriate amount of time.

Accessory work

Metcon (No Measure)

5 Sets

15 Banded Bicep Curls

15 Banded Tricep Push Downs

Rest 30 seconds
Choose a band that you can perform both sets with no rest between.

Pull-Up Progression Day 1 (3 Sets)

3 Sets

8-10 Challenging Ring Rows

15 Kneeling Straight Arm Banded Pull Downs

Rest 60 seconds
Do not rest between the ring rows and the banded straight arm pull downs.