Coan on Friday

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Barbell Deadlifts

8 Barbell Muscle Cleans

6 Barbell Front Squats

4 Good Mornings

1 Rig Length Buttkickers

1 Rig Length High Knees

Weightlifting

You have 25 Minutes to Complete. Reminder to base the weights off of the desired max you established last time. This weight should be the 1 RM you hope to get at the end of this cycle.

Deadlift (2 80%)

Deadlift (3-3-3-3-3-3-3-3 65%)

8 Sets of 3. Rest 90s between each set. The object behind these reps are speed off the ground. Move them fast. Don’t touch and go these reps. Lower each rep to the ground, reset, get tight and pull fast.

Metcon

12 Minute Time Cap

Metcon (Time)

15 Cleans (135/95)

12 Cleans (185/135)

9 Cleans (225/155)
One bar and change weights. If scaling, increase weight for every set. The set of 15 should be drop and go reps. The sets of 12 and 9 should be drop, reset and pull.

Post WOD Skill/Strength

Seated Vertical Jump (10-10-10)

https://youtu.be/Z5ZKmWoBpIQ

Posted in WOD