Monday is Touch and Go

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell STOH

10 Alternating Step Ups

5 Burpees

Weightlifting

If needed, rest overhead, in the rack or at the hang. Once you touch the ground, pull for your next rep. NO starfishing. No Split Jerk. Same weight across the EMOM. Increase weight between EMOMs.

Touch and Go Power Clean and Jerks (6 EMOM for 5 Minutes)

Touch and Go Power Clean and Jerks (3 EMOM for 5 Minutes)

Touch and Go Power Clean and Jerks (1 Every 30s for 2 Minutes)

Metcon

10 Minute TIme Cap

Metcon (Time)

3 Rounds of:

10 Push Jerks (115/85)

10 Burpee Box Overs (24/20)
Push Press, Press, Split Jerks are NOT Rx. Push Jerks should be completed in 2 sets or less. These are Box Facing Burpee Box Overs.

Post WOD Skill/Strength

Hip Extensions (12-15-20)

GHD Hip Extensions

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