Another Double

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Sit-Ups

10 Alternating Dumbbell Power Snatches

10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

15 Sit-Ups

Weightlifting

You have 20 Minutes to Complete. Try to go heavier than last time. These sets are touch and go, unbroken reps. Each of your sets should be heavier than last time. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (7)

Deadlift (5)

Deadlift (3)

Deadlift (2)

Metcon

Target is 5+ Rounds. Hips must fully extend (open) at top top of the jump.

: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

10 Kettlebell Front Rack Alternating Lunges (53/35)

10 Kettlebell Front Rack Alternating Lunges (53/35)

10 Front Squat Jumps (45/35)

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD