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Midcoast CrossFit – Endurance

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Metcon (Time)

300 workout

25 pullups

50 deadlifts (135/95)

50 pushups

50 box jumps (20/18)(24/20)

50 floor wipers (barbell)

50 KB swings (35/26)(53/35)

25 pullups

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Midcoast CrossFit – Midcoast Barbell

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Weightlifting

Split Jerk Warm Up (No Measure)

–Jerk Footwork (Hands on hip/no barbell)

The next 2 movements can be performed up to 40% for reps of 3.

1. Jerk Step (w/ barbell remaining on shoulders in rack position)

2. Press in Split (w/ barbell, body remains in split position while pressing barbell overhead)

–Jerk Split Drop (w/ barbell only)

Split Jerk (1-1-1-1-1)

Work up to a heavy single for the day of split jerk from the rack or the blocks.

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Midcoast CrossFit – CrossFit

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RELAY WARM UP

3-4 Person Teams

MCCF TRIATHALON

10 Calorie Row

10 Calorie Bike

100 Meter Run

(1 Person works at a time)

Metcon (Time)

21-18-15-12-9-6-3

Sumo Deadlift Highpull (75/55)

Box Jumps (24/20)

*200 Meter Run after every round