Phase 3 Day 47

Morrisville Community CrossFit – CrossFit

Weightlifting

Use 65% of your Deadlift if this is your 1st week. Add 10# to last week. The short pulls are deadstop. Consistent set-up, pull and movement are the goals for the short pulls. The Full Pulls are Touch and Go. Rest 2 Minutes between each set.

Deadlift: Short Pulls+Full Pulls (6 Sets of 3 Short Pulls+3 Full Pulls)

Metcon

16 Minute Time Cap

Metcon (Time)

400m Run

20 Hang Power Cleans (115/85)

300m Run

80 Shoulder Taps

200m Run

40 Lateral Over the Bar Jump Lunges

100m Run

20 Hang Power Cleans (115/85)

Posted in WOD