More Touch and Go

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

1 Round of:

15 Lat Activates

10 Barbell Muscle Cleans

15 Barbell Front Squats

10 Barbell STOH

15 Jumping Dips

10 Dumbbell STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Single Arm Dumbbell Thrusters (50/35)

10 Single Arm Dumbbell Thrusters (50/35)

15 Goblet Squats (50/35)

Weightlifting

Clean and Push Press (4 Squat Cleans/2 Push Presses 70% of Push Press)

Squat Clean

Clean and Push Press (4 Squat Cleans/2 Push Presses 80% of Push Press)

Squat Clean

Clean and Push Press (4 Squat Cleans/2 Push Presses AHAP)

Squat Clean

Clean and Jerk (2 AHAP)

Push Press (Use this to calculate weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

5 Touch and Go Power Clean and Jerks (145/105)

10 Unbroken Front Squats (145/105)

5 Ring Muscle-Ups
Choose a weight that will allow for touch and go Power Clean and Jerks and Unbroken Front Squats. 1 Ring Muscle-Up=1 Strict Pull-Up AND 1 Strict Dip.

Post WOD Skill/Strength

Metcon (Weight)

3 Rounds of:

60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD