Midcoast CrossFit – CrossFit
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
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.
Metcon (No Measure)
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)
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.