I Feel Deep Pull

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Barbell Deadlifts

10 Barbell Front Squats

10 Sit-Ups

Weightlifting

You have 23 Minutes to Complete. Rest 2 Minutes between each set. Add 5-10# to last week’s weight. If this is your 1st week, then start ~60% of your Conventional Deadlift.

Deficit Snatch Grip Deadlift (5-5-5-5-5)

Stand on a 45# (HiTemp) Plate. Each rep starts on the ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

20 Sit-Ups

15 Deadlifts (155/115)

12 front Squats (155/115)
Deadlifts should be unbroken, with each rep lowered to the ground. Front Squats should be finished in 2 sets or less.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

20 Sit-Ups

15 Deadlifts (155/115)

12 front Squats (155/115)
Deadlifts should be unbroken, with each rep lowered to the ground. Front Squats should be finished in 2 sets or less.

Post WOD Skill/Strength

Strict Toes-To-Bar (12-12-12)

Posted in WOD