Just Cleaning

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Jumping Jacks

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Sit-Ups

5 Burpees

Metcon

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Metcon (Time)

3 Rounds of:

10 Hang Muscle Cleans (75/55)

10 Front Squats (75/65)

20 Sit-Ups

Weightlifting

One Round Every 90s for 10 Rounds. Start at 55% of your Clean. Increase weight each round.

Metcon (10 Rounds for weight)

10 Rounds of the complex

Clean/Front Squat/Front Squat/Jerk (Use this to record the heaviest weight lifted)

Squat

Clean (Use this to calculate weight.)

Metcon

Target is to complete Hang (Squat) Cleans unbroken and Toes to Bars or scale in 2 sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes of:

4 Hang Cleans (155/115)

8 Lateral Over the Bar Jump Lunges

12 Toes to Bars

Post WOD Skill/Strength

Bench Press (8-8-8-8-8)

Posted in WOD