Announcements
MCCF Closed for 24/7 access on 12/3-12/4 for a CF L2Seminar between 7a-7p both days
Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-Up (No Measure)
200m Run, Then:
15 Lat Activates
15 Barbell Muscle Cleans
15 Barbell Front Squats
15 Barbell Front to Back Rack Presses
15 Barbell Good Mornings
20 Alternating Lunges
Weightlifting
Same weight as last week. Every 90s for 8 Rounds.
1 Pause Front Squat
1 Front Squat
The pause should be long enough to stop momentum and bounce out.
Front Squat (2-2-2-2-2-2-2-2)
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality of:
15 Prone Leg Curl
10 Strict Hanging Leg Raises
20 Banded Side Steps