Heavy Front Squat

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees

Weightlifting

You have 23 Minutes to Complete. For the 5 sets of 6, add a few more pounds to last week and rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick.

Front Squat (3-3 85%)

Front Squat (2 90%)

Front Squat (1-1 AHAP)

Front Squat (5 sets of 6)

Metcon

Target is 10 Minutes or less. Time Cap is 13 Minutes.

Metcon (Time)

4 Rounds of:

10 Lateral Over the Bar Jump Lunges

100m Kettlebell Front Rack Carry (53/35)

10 Hang Power Cleans (145/105)
Carry Kettlebell to 50m mark in one hand, switch hands and carry back. Front rack is Kettlebell in front of you, not resting on your shoulder or arm with elbow below your wrist. Hang Power Cleans should be completed in 2 sets or less.

Post WOD Skill/Strength

Drop to Broad Jump (15 Reps)

Drop off of a box, upon landing jump as far forward as possible.

Posted in WOD