More Lifting on Thursday

Announcements

One WOD on January 1st at 11:00 AM.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete

Clean Pull/Clean/Jerk (2 60% of Clean and Jerk)

Clean Pull/Clean/Jerk (2 65% of Clean and Jerk)

Clean Pull/Clean/Jerk (1 70% of Clean and Jerk)

Clean Pull/Clean/Jerk (1 80% of Clean and Jerk)

Clean Pull/Clean/Jerk (1 AHAP)

Clean and Jerk (Use this to calculate weight.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

15 Pull-Ups

10 Lateral Over the Bar Burpees

15 Kettlebell Swings (53/35)

10 Front Squats (155/115)
Pull-Ups should be completed in 3 sets or less. Front Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

Post WOD: Lateral Wall Walk

https://www.youtube.com/watch?v=S4Mlnhb464c

Scale: Push-Up Lateral Walk

https://www.youtube.com/watch?v=PV-dGLKpQ7A

Posted in WOD