20
Aug
Week 5: Day 5
Midcoast CrossFit – CrossFit
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