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Week 5: Day 1

16
Aug

Week 5: Day 1

Midcoast CrossFit – CrossFit

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Strength

Back Squat (5-5-5-5-5)

LEVEL 1:

5×5 @ 75%

1-1.5 min rest between

Back Squat (4-3-2-4-3-2-6)

LEVEL 2:

4@ 80%

3@ 85%

2@ 90%

4@ 85%

3@ 90%

2@ 95% (score)

6@ 80%

WOD

Metcon (AMRAP – Rounds and Reps)

WOD:

12 min AMRAP

10 wall balls

10 burpee box jumps (24/20)

(score: rounds and reps)

Accessory work

Metcon (No Measure)

3 Sets

5-6 DB Strict Press

6-7 DB Push Press

Max Effort Supinated Ring Rows

Rest 2 Minutes

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