Month of Benchmarks

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Barbell Muscle Cleans

5 Barbell Front Squats

5 Barbell Back Squats

10 Alternating Box Step Ups

Weightlifting

You have 23 Minutes to Complete. 6 Sets of 6. Add 5-10# to 11/26/19. If this is your 1st week, then start at 60%. Rest 2 Minutes between each working set.

Back Squat (6-6-6-6-6-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

Front Squats (135/95)

Box Jumps (24/20)

Rep Scheme: 2-4-6-8-10-12-14-16 and so on…
Front Squats should be cleaned from the ground.

Post WOD Skill/Strength

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

Posted in WOD