Complex and Mainsite

Announcements

First Friday, 1/5/18. FREE Community workout at 6:30 and Potluck after.
Kipping/Toes To Bar Clinic with Coach Derek, Sunday, 1/7/18 at 12:30.
4:30 CrossFit and 5:30 CrossFit and CrossFit Light are on, as scheduled on Thursday 1/4. 6:30 CrossFit and CrossFit Light are canceled. 24 Hour Access is still available, if you need to get a workout.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete

Clean/Front Squat/Jerk/Jerk (2 60% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 65% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 70% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 75% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 AHAP)

Squat Clean

Clean and Jerk (Use this to calculate weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

1 Snatch (155/115)

3 Power Clean and Jerks (155/115)

30 Double Unders
Squat the Snatch. Scale Snatch to around 65%-70%. Power Clean and Jerks are the same weight as Snatch. 30 Double Unders=60 Single Unders

Post WOD Skill/Strength

Metcon (No Measure)

10 Toenail Transitions

-OR-

10 Jumping Pull-Up Negatives

Posted in WOD