2
Aug
Week 3: Day 1
Midcoast CrossFit – CrossFit
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”