Front and Back, Same Day

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

5 Hanging Leg Raises

10 Cossack Squats

5 Barbell Front Squat

Weightlifting

You have 20 Minutes to Complete. Time at the top of the squat should be as minimal as possible. Increase weight every set. This is a shorter than usual time limit. The idea behind this is keeping the power output up by minimizing rest at the top. Have your weights ready to add and rest 2 Minutes between each set. Start around 55% of your 1 RM.

Front Squat (10 )

Front Squat (8)

Front Squat (6)

Front Squat (4)

Front Squat (2)

Metcon

Target is 6:45 or less. Time Cap is 9 Minutes.

Metcon (Time)

2 Rounds of:

400m Run

20 Back Squats (165/125)

15 Toes To Bar
Squats should be cleaned from the floor. If cleaning from the floor limits the weight you will use, then scale by coming from a rack. Squats and Toes to Bar should be completed in 2 sets or less.

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

Posted in WOD