EMOM With Pause

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Box Step-Ups

5 Dumbbell STOH (Each Side)

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 5 Minutes of:

10 Single Arm Dumbbell Thrusters (50/35)

10 Single Arm Dumbbell Thrusters (50/35)

15 Toes To Bar
Perform 10 Thrusters with one arm, then switch. Toes to Bar should be completed in 3 sets or less.

Weightlifting

10 Minute EMOM. The first 3 Minutes, Perform the Complex (1 Rep) at 65% of Clean and Jerk. The next 3 Minutes, 75%. The next 2 Minutes, 85%. The Final 2 Minutes, go AHAP.

Clean Pull/Clean/Jerk with Pause in Catch (3 65% of Clean and Jerk)

Clean Pull/Clean/Jerk with Pause in Catch (3 75% of Clean and Jerk)

Clean Pull/Clean/Jerk with Pause in Catch (2 85% of Clean and Jerk)

Clean Pull/Clean/Jerk with Pause in Catch (1 AHAP)

Metcon

6 Minute Time Cap

Metcon (Time)

400m Run

20 Box Facing Burpee Box Overs (24/20)
This is a Sprint! Make it burn.

Post WOD Skill/Strength

Metcon (Weight)

3 Rounds of 60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD