Power Cycle

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

8 Barbell Front Squats

6 Barbell STOH

4 Wallballs

Metcon

Use the same weight as last week.

Metcon (Weight)

EMOM For 5 Minutes:

7 Touch and Go Power Clean and Jerks

Weightlifting

10 Rounds. Every 90 seconds perform the complex. These are NOT Touch and Go reps. Start at 55% of your 1 RM Clean and Jerk. Add weight every 90s.

Metcon (10 Rounds for weight)

Every 90s. 10 Rounds of Hang Clean/Clean/Jerk

Hang Clean/Clean/Jerk Complex (Use this to record heaviest weight.)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Clean and Jerk (Use this to calculate weight)

Metcon

Target is 6 Minutes or less. Time Cap is 9 minutes.

Metcon (Time)

50 Wallballs (20/14, 10′)

50 Toes To Bar

50 Push Press (115/85)
Push presses and Toes To Bar should be completed in 5 sets or less.

Post WOD Skill/Strength

Clean Grip Sotts Press (10-10-10 AHAP)

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