Moving Tuesday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

5 Dumbbell Hang Power Cleans Each Side

5 Dumbbell STOH Each Side

5 Burpees

Metcon

Target is 5+ Rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

5 Dumbbell Hang Power Clean and Jerks (50/35)

5 Dumbbell Hang Power Clean and Jerks (50/35)

10 Dumbbell Goblet Squat Jumps (50/35)
Hold Dumbbell vertically with both hands holding the top head of the dumbbell.

Weightlifting

10 Rounds. Every 90s Complete a (Squat) Clean, Front Squat and Jerk. Start at 55% of your Clean and Jerk and add weight every round.

Metcon (10 Rounds for weight)

1 Complex every 90s for 10 Rounds:

Clean/Front Squat/Jerk

Squat Clean/Front Squat/Jerk (Use this to record heaviest weight)

Clean and Jerk (Use this to calculate weight)

Metcon

Target is 10+

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

Thrusters (95/65)

Lateral Over the Bar Burpees

Rep Scheme: 2,4,6,8,10,12 and so on..

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

Posted in WOD