Back to Weightlifting

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Barbell Muscle Cleans

10 Barbell Front Squats

5 Barbell STOH

10 Wallballs

5 Push-Ups

Weightlifting

10 Rounds. Every 90s, complete the complex. These are NOT Touch and Go Reps. Start at 55% of your Clean and Jerk and increase every 90s.

Metcon (10 Rounds for weight)

Power Clean/Clean/Jerk/Jerk

Power Clean/Clean/Jerk/Jerk (Record Heaviest Weight Here)

Squat Clean

Clean and Jerk (Use this to calculate weight.)

Metcon

Target is 10 Minutes or less. Time Cap is 12 Minutes.

Metcon (Time)

3 Rounds of:

25 Wallballs (20/14, 10’/9′)

25 Toes To Bar

25 Hand Release Push-Ups
Wallballs should be completed in 2 sets or less. Toes to Bar Should be completed in 3 sets or less. Scale Push-Ups as needed.

Post WOD Skill/Strength

Strict Pull-Ups (10-10-10)

Scale to banded strict Pull-Ups

Posted in WOD