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Weightlifting Wednesday


Weightlifting Wednesday

Midcoast CrossFit – CrossFit

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Clean (5-3-3-2-1)

Metcon (Weight)

5 x 10 UNBROKEN Cleans @ 60% of your 1RM

There is no running clock. Once you establish your 1RM, break it down to 60% and perform 5 sets of 10 unbroken cleans.

You may do power cleans or squat cleans, your choice.

Rest a MINIMUM of 90 seconds between sets.

Metcon (No Measure)


3 Rounds

200 Meter Run OR 250 Meter Row

20 Air Squats

15 Situps

10 Burpees

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