Jerks on Friday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell STOH

10 Alternating Dumbbell Power Snatches

5 Dumbbell STOH (Each Hand)

5 Burpees

Metcon

6 Minute Time Cap

Metcon (Time)

4 Rounds of:

5 Dumbbell Push Jerks

5 Dumbbell Push Jerks

10 Thrusters (45/65)

Weightlifting

You have 23 Minutes to Complete.

Push Jerk (3 60%)

Push Jerk (3-3-3-3 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

5 Three Lateral Over the Dumbbell Burpees

Post WOD Skill/Strength

Matador Dips (12-15-Max Reps)

Posted in WOD