Hips

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell STOH

5 Wallballs

5 Kettlebell Swings

Metcon

5 Minute Time Cap

Metcon (Time)

30 Wallballs (20/14) 10’/9′

50 Kettlebell Swings (53/35)

Weightlifting

You have 23 Minutes to Complete

Clean and Jerk (3 60%)

Clean and Jerk (3+1 70%)

Clean and Jerk (3+1 80%)

Clean and Jerk (3+1 85%)

Metcon

10 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Lateral Over the Bar Burpees

10 Hang Power Clean and Jerks (115/85)
Hang Power Clean and Jerks should be completed in 2 sets or less.

Post WOD Skill/Strength

Clean Pull (Below The Knee (5-5-5 90%)

Posted in WOD