Week 5: Day 5

Midcoast CrossFit – CrossFit

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Strength

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

Level 2:

5×5 @ 82.5%

1-1.5 min rest between sets

Back Squat (3-3-3-3-3)

Level 1:

5×3 @ 65%

superset with 10 banded glute bridges

1-1.5 min rest between

WOD

Metcon (Time)

21-15-9-6-3

Pull-ups (assisted)

Wallballs

*Time cap 12 min

(score: time)

Accessory work

Metcon (No Measure)

3 Sets

8-10 Partner GHRs or GHRs

20 Weighted Hip Extensions

30 Superman

Rest 90 seconds