Plate Cleans, Bar Cleans, Gymnastics

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Barbell Muscle Cleans

8 Plate GTOH

4 Barbell Front Squats

6 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Plate Ground to Overhead (45/35)

10 Burpee to Plate (45/35)

Weightlifting

You have 25 Minutes to Complete. 3+1 means 3 Cleans, then 1 Jerk. These are not touch and go cleans.

Clean and Jerk (3+1 60%)

Clean and Jerk (3+1 70%)

Clean and Jerk (3+1 80%)

Clean and Jerk (2+1 90%)

Metcon

12 Minute TIme Cap

Metcon (Time)

4 Rounds of:

5 Touch and Go Power Cleans (155/115)

7 Chest to Bar Pull-Ups

9 Burpees

Post WOD Skill/Strength

Metcon (No Measure)

10 Negative Toe Nail Transitions.

-OR-

10 Negative Pull-Ups
https://youtu.be/zihsMfp7qsg

Perform this as negative as slow as possible. Work on mainting the slow speed through the transition. No “Trap Door” dropping.

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