Stand Up Two Times

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Cossack Squats

10 Alternating Lunges

10 Barbell Front Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes:

Walking Lunges

EMOM starting on 0, 6 No Jump Burpees
Hips must open all the way when standing burpees. Keep track of total number of lunges. These are forward walking lunges.

Weightlifting

You have 20 Minutes to Complete. Time at the top of the squat should be as minimal as possible. Increase weight every set. This is a shorter than usual time limit. The idea behind this is keeping the power output up by minimizing rest at the top. Have your weights ready to add and rest 2 Minutes between each set. Start at 55% of your 1 RM and increase every set.

Back Squat (6)

Back Squat (4)

Back Squat (3)

Back Squat (2)

Back Squat (2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

100m Run

Front Squat (115/85)

Start with 1 Rep and increase by 1 Rep every round.
Move fast.

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

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