Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of :
10 Alternating Toe Touches
10 Dumbbell Power Snatches
10 Barbell Muscle Cleans
10 Alternating Box Step-Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes of:
20 Alternating Dumbbell Power Snatches (50/35)
10 Minute EMOM. Each Minute, perform 2 Deadlifts to just below the knee and 1 Full Deadlift and 2 Tall Box Jumps. This will be at 70% of your 1 RM if you did not Deadlift last week. If you did, then add weight.
These Box Jumps should be taller than we usually do for Tall Box Jumps. If you have used 30 or 24 for MetCon Box Jumps, try to go a little taller
11 Minute Time Cap
3 Rounds of:
10 Hang Power Cleans (155/115)
30 Alternating Lunges
Hang Power Cleans should be completed in 2 sets or less. Lunges are just your bodyweight.
Post WOD Skill/Strength
Hip Extensions (15-15-15)
GHD Hip Extensions
Hold for 3 seconds at the top. If you have been doing these for a few weeks, add weight.