AMRAP and 45

Posted by on Jun 24, 2017 in WOD | 0 comments

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes of: 16 Alternating Dumbbell Power Snatches (50/35) 8 Box Jumps (24/20) 4 Ring Muscle-UpsCrossFit Games Open Standards for the Power Snatches. Muscle-Up Scale=4 Strict Pull-Ups and 4 Strict Dips Metcon Rest 3 Minutes after the AMRAP, then complete the next MetCon. There is a 12 Minute...

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Some Lifting and a Fast Chipper

Posted by on Jun 23, 2017 in WOD | 0 comments

Morrisville Community CrossFit – CrossFit Pre WOD Metcon (No Measure) Coach’s Choice Weightlifting You have 25 MInutes to Complete Clean and Push Jerk (5 60%) Clean and Push Jerk (5 70%) Clean and Push Jerk (3+1 85%) 3 Cleans and 1 Jerk Clean and Push Jerk (3+1 85%) 3 Cleans and 1 Jerk Clean and Jerk (Use this to calculate weights) Metcon 15 Minute Time Cap Metcon (Time) 400m Run 20 Power Cleans (135/95) 15 Overhead...

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Thursday is Bench Again

Posted by on Jun 22, 2017 in WOD | 0 comments

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Muscle Cleans 10 Front Squats 10 STOH 5 Push-Ups Metcon Metcon (AMRAP – Reps) AMRAP in 4 Minutes of: ME Clusters (95/65) Weightlifting You have 22 Minutes to Complete Bench Press (10 70%) Bench Press (6-6-6 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes of: 20 Kettlebell Swings (53/35) 20 Toes to...

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MetCon Wednesday

Posted by on Jun 21, 2017 in WOD | 0 comments

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 28 Minute Time Cap Metcon (Time) 100m Run 30 Lateral Over the Bar Burpees 100m Run 20 Overhead Squats (105/75) 100m Run 30 Bar Facing Over the Bar Burpees 100m Run 20 Power Snatches (105/75) 100m Run 30 Pull-Ups 100m Run 20 Overhead Squats (105/75) 100m Run 30 Chest to Bar Pull-Ups 100m RunKeep moving. All barbell movements are meant to be...

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It’s Just a Rep Scheme

Posted by on Jun 20, 2017 in WOD | 0 comments

Morrisville Community CrossFit – CrossFit Pre WOD You have 5 Minutes to Complete Warm-up (No Measure) 2 Rounds of:: 10 Lat Activates 8 Squat Jumps 10 Muscle Cleans 20 Double Unders/Single Unders Weightlifting You have 25 Minutes to Complete Back Squat (10 60%) Back Squat (10 70%) Back Squat (6-6-6 85%) Metcon Metcon (Weight) Every 30s for 10 Minutes: On the Minutes: 4 Touch and Go Power Cleans On the 30s: 20 Double UndersSame...

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