Power Monday

Announcements

Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

5 DB STOH Each Arm

10 Wallballs

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

10 Single Arm Dumbbell Push Jerks (50/35)

10 Single Arm Dumbbell Push Jerks (50/35)

20 Wallballs (20/14, 10’/9′)
Push Jerks are the Rx Movement.

Weightlifting

You have 23 Minutes to Complete. These are NOT Touch and Go Reps.

Power Clean and Jerk (3 Power Cleans and 3 Jerks 65%)

Power Clean and Jerk (3 Power Cleans and 3 Jerks 70%)

Power Clean and Jerk (2 Power Cleans and 2 Jerks 75%)

Power Clean and Jerk (2 Power Cleans and 2 Jerks 80%)

Power Clean and Jerk (1 85%)

Power Clean and Jerk (1 90%)

Power Clean and Jerk (1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

5 Hang Power Cleans (155/115)

10 Lateral Over the Bar Burpees
Try to go unbroken and fast.

Post WOD Skill/Strength

Metcon (Weight)

3 Rounds of 60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD