No Squats! Well, Maybe Wallballs

Announcements

Memorial Day Murph: 1 WOD at 9:00 AM. Cookout to follow.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell STOH

10 Wallballs

5 Burpees

Metcon

5 Minute TIme Cap

Metcon (Time)

40 Wallballs (20/14, 10’/9′)

20 Burpees
Wallballs should be completed in 3 sets or less.

Weightlifting

You have 23 MInutes to Complete. These are NOT Touch and Go reps. Percentages are based on Power Clean and Jerk 1 RM.

Power Clean and Jerk (2 Power Cleans and 2 Jerks 60%)

Perform 3 sets of 2 Power Cleans and 2 Jerks at 60%

Power Clean and Jerk (2 Power Cleans and 1 Jerks 70%)

Perform 2 sets of 2 Power Cleans and 1 Jerk at 70%

Power Clean and Jerk (1 80%)

Power Clean and Jerk (1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

6 Push Jerks (135/95)

12 Sit-Ups
Push Press is NOT Rx. These should be unbroken.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

1 Minute Side Plank Each Side

Posted in WOD