Keeping It Simple On Monday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

6 Barbell Front Squats

10 Barbell STOH

6 Alternating Box Step Ups

Weightlifting

You have 23 MInutes to Complete. These are NOT Touch and Go Reps.

Power Clean and Jerk (3-3 65%)

Power Clean and Jerk (2-2 75%)

Power Clean and Jerk (1-1 80%)

Power Clean and Jerk (1-1 85%)

Metcon

10 Minute Time Cap

Metcon (Time)

3 Rounds of:

21 Pull-Ups

15 Box Jumps (24/20)

9 Thrusters (115/85)
Pull-Ups should be completed in 3 sets or less. Scale for Pull-Ups is Seated/Kneeling Ring Pull-Ups. Thrusters should be heavy, but completed in 2 sets or less.

Post WOD Skill/Strength

Deficit Clean Grip Deadlift (4-4-4 AHAP)

Set up as you would to Clean. Stand on a 45# Bumper.

Posted in WOD