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Week 3: Day 2


Week 3: Day 2

Midcoast CrossFit – CrossFit

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3 Position Clean

Every 90 seconds for 9 minutes (6 Total Sets)

1 Rep Of A 3 Position Clean

Start at 55-60% of your 1RM Clean and build

The 3 positions are as follows:

In Your Hips

Just Above the Knee

Just Below the Knee

Pause at each position for 1 second
Only go as heavy as you can keep really good form.


Camisado (2 Rounds for time)

2 Sets

Against A 10 Minute Clock

40/30 Cal Row Or Ski

20 Wallballs (20/14#)

10 Pull-Ups

20 Wallballs

10 Pull-Ups

40/30 Calorie Row/Ski


5 Bar Muscle Ups Instead Of Pull-Ups
*rest until the top of the 10-minute mark and repeat. Your goal should be to give yourself as much time as possible to rest before the next set.

Accessory work

Metcon (No Measure)

3 Sets

20 Banded Face Pulls

15 OH Tricep Extensions

Rest 90 seconds

Pull-Up Progressions

3 Sets

8-10 Banded Strict Pull-Ups

20 Kneeling Straight Arm Banded Pull Down

Rest 90 seconds