Pause In the Front

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Front Squats

5 Kettlebell Cleans Each Side

10 Alternating Lunges

5 Push-Ups

10 Sit-Ups

Weightlifting

You have 25 Minutes to Complete. The 2nd set of 6 should be heavier than the first set of 6. The same for the sets of 4 and 2. Start around ~65%. Stop momentum and hold pause for 1 more second.

Paused Front Squat (6)

Paused Front Squat (4)

Paused Front Squat (2)

Paused Front Squat (6)

Paused Front Squat (4)

Paused Front Squat (2)

Front Squat (Use this to calculate weight.)

Metcon

13 Minute Time Cap

Metcon (Time)

4 Rounds of:

10 Alternating Lunges with Kettlebell and Dumbbell (53/35, 50/35)

10 Alternating Lunges with Kettlebell and Dumbbell (53/35, 50/35)

10 Kettlebell Cleans (53/35)

10 Kettlebell Cleans (53/35)
For the Lunges, hold a Kettlebell in the Front Rack on 1 side, while you hold a Dumbbell Overhead with the other side. Kettlebell Cleans do not have to touch the ground. These are Squat Cleans. These can be from the “hang” like a Kettlebell Swing.

Post WOD Skill/Strength

Metcon (No Measure)

Lateral Handstand Walk on Wall

5 Rounds of:

Take 3 Steps to the Right, then 3 Steps to the Left

-OR-

10 Wall Walks

Posted in WOD