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Week 3: Day 5

6
Aug

Week 3: Day 5

Midcoast CrossFit – CrossFit

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Strength

Strength Track L1

3 Sets

A1: 10 Backrack weighted split squats per leg

A2: 15 Superman with 2 second pause at the top

Strength Track L2

5 Sets

A1: Back Squat: 5 @ 77.5%

A2: 15 Weighted Superman – go up from 2 weeks ago
Use a PVC pipe and add plates onto it to add weight to your superman

Metcon

WOD (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 T2B (leg raises floor/hanging leg raises/K2E)

3 Clean and Jerks at 80% of your 1RM
Scale clean and jerks if needed.

Accessory work

Metcon (No Measure)

3 Sets

10 Barbell Hip Thrust

15 Weighted GHD Back Extension

20 second Sorenson Hold: https://www.youtube.com/watch?v=rfxfZo4g4KE