Standing, Then Upside Down

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

1 Wall Walk

Metcon

Use the weight as last time (8/30)

Metcon (Weight)

EMOM for 4 Minutes:

9 Thrusters
Cluster the 1st rep, if possible.

Weightlifting

Add weight to last week (8/30). Every 90s for 8 Rounds complete 2 Push Press and 6 Power/Push Jerks.

Push Jerk (8 Sets of (2+6))

Metcon

Target is handstand push-ups unbroken. Timecap is 10 Minutes

Metcon (Time)

22-16-10 of:

Alternating Front Rack Lunges (95/65)

Handstand Push-Ups

50 Double Unders after each round
Scale Handstand Push-Ups, as needed. 50 Double-Unders=100 Single Unders

Post WOD Skill/Strength

Bent Over Row (8-8-8-8 AHAP)

Posted in WOD