Short and Long

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Banded Side Steps Each Direction

10 Banded Good Mornings

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Box Step Ups

Weightlifting

Superset with 7 Strict Pull-Ups. Use bands, if needed. These do not have to be unbroken. 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 4 Short Pulls and 2 Full Pulls)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes of:

3 Hang Cleans (155/115)

6 Box Jumps (30/24)

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-10)

Hanging Leg raises if needed. These do not have to be unbroken.

Posted in WOD