Week 3: Day 1

Midcoast CrossFit – CrossFit

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Strength Track L1

Back Squat (5×3)

All sets at 70% of your 1RM

Strength Track L2

Back Squat

4 @ 75%

3 @ 77.5%

2 @ 80%

4 @ 77.5%

3 @ 80%

2 @ 82.5%

6 @ 70%
We’re starting to get into some heavier weights this week. If you’re feeling tired, don’t be afraid to back off the percentages if you need to.

Your final set should be as fast and explosive as possible.

Metcon

Famous Last Words (Time)

21-15-9

Deadlift ((185/135#) (225/155#)

Bar Facing Burpees

*10 minute time cap
Pick a weight that will allow you to do the deadlifts in no more than 3 sets for each round.

Accessory work

Metcon (No Measure)

3 Sets

10 Supinated Barbell Row (palms face away)

5-7 Seated Z Press per arm (seated with straight legs)

Rest 90 seconds”