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Week 5: Day 2

17
Aug

Week 5: Day 2

Midcoast CrossFit – CrossFit

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Strength

Hang Power Clean (3-3-3-3-3)

5×3 start at 65%

1-1.5 min rest between sets

build

build each round

WOD

Metcon (AMRAP – Rounds)

E4MOM for 20 min

2x

5 power cleans (115/85)(135/95)

10 hand release pushups (L3: bar pushups)

100 m run

(remaining time rest/plank)

(score: completed rounds)

** scale to 4 and 8 if need be on cleans and pushups

Accessory work

Metcon (No Measure)

3 sets:

10 bent over row (DB)

10 seated Z presses

3 sets:

30 sec top of ring row hold

5 top to bo.t negative pull-up