Pull, Pull, Pull, Flex

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Hanging Leg Raise

10 Alternating Toe Touches

5 Barbell Muscle Cleans

10 Barbell Deadlifts

Weightlifting

You have 20 Minutes to Complete. These sets are touch and go, unbroken reps. Each of your sets should be heavier than last time. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (12)

Deadlift (9)

Deadlift (6)

Deadlift (3)

Metcon

Target is 1 Round in less than 2.5 Minutes.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

10 Single Arm Kettlebell Deadlifts (53/35)

10 Single Arm Kettlebell Deadlifts (53/35)

10 Hang Power Cleans (115/85)

20 Toes To Bar
Deadlift should start with Kettlebell between your feet. Hang Power Cleans should be completed in 2 sets or less. Toes to Bar should be completed in 3 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions
No Pause, this time. Try to add weight over the 3 sets.

Posted in WOD