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Week 5: Day 4

19
Aug

Week 5: Day 4

Midcoast CrossFit – CrossFit

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Strength

Deadlift (8-8-8 )

L1:

8-10 deads @ 65%

1 min rest between

Deadlift (6-6-6)

L2:

3×6 @ 65-70%

Superset with 6 bulgarian split squats Ea. rd.

Metcon

Metcon (AMRAP – Rounds)

8 min AMRAP:

5 deadlifts (185/135)

6 bar facing burpees

Rest 1 min (transition weight)

8 min AMRAP:

8 SDHP (95/65)

15 stick sit-ups

(score: completed rounds)

Accessory work

Metcon (No Measure)

Pull-Up Accessory Day 2

2 Sets

4-5 Tempo Ring Rows 51X5

ME Regular Ring Rows

Rest 2 minutes

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