End of the Work Week

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Hanging Leg Raises

10 Barbell Muscle Cleans

5 Barbell Front Squats

10 Barbell STOH

5 Jumping Dip Negatives

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Dumbbell Thrusters (50/35)

10 Dumbbell Thrusters (50/35)

10 Toes To Bar

Weightlifting

10 Rounds. Every 90s Complete the complex. Start at 55% of your Clean and Jerk and add weight every round. Pause 2 seconds or longer after you have control and balance in the catch of your jerk.

Metcon (10 Rounds for weight)

10 Rounds. Every 90s Complete the complex.

Clean Pull/Clean/Jerk with Pause in Catch (Use this to record heaviest weight.)

Clean and Jerk (Use this to calculate weight.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

Cleans (185/135)

4 Bar Muscle-Ups

Rep Scheme for Cleans: 2-4-6-8-10-12 and so on…
Cleans increase in reps every round. Bar Muscle-Ups stay the same. 1 Bar Muscle-Up=1 Strict Pull-Up and 1 Strict Dip

Post WOD Skill/Strength

Clean Grip Sotts Press (10-10-10 AHAP)

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