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Week 3: Day 4

5
Aug

Week 3: Day 4

Midcoast CrossFit – CrossFit

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Strength

Deadlift Day

4 Sets

A1: 8 Banded Deadlifts

Rest 60 seconds

A2: 5-8 Single Leg Romanian DL per leg (DB or KB)

Rest :90
Take a band and drape it over the bar. Place your feet on the band on the ground and deadlift the bar: https://www.youtube.com/watch?v=hKvgiDo7htM

Metcon

WOD (Time)

4 Rounds:

25 DUs (50 singles)

12 Double KB Front Rack Squats (35/26)(53/35)

9 KB Deadlifts

Rest 30 seconds

15 Minute Time Cap

Accessory work

Metcon (No Measure)

CORE

25 v-flutter kicks

25 v-bicycle (hands over head)

25 reverse v-bicycle

25 v-frogger

25 side v-ups (left)

25 side v-ups (right)

25 v-Russian twists

*scale is AMRAP ea. exercise

Pullup Progression

(Before/after class)

3 Sets

5-7 Challenging Ring Rows

10-12 Upright DB Rows

15 Band Pull Aparts

Rest As Needed

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