The Barbells Spin!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Sit-Ups

10 Barbell Muscle Cleans

5 Barbell Front Squats

5 Barbell STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

8 Single Arm Dumbbell Thrusters (50/35)

8 Single Arm Dumbbell Thrusters (50/35)

16 Sit-Ups

Weightlifting

You have 25 Minutes to Complete. The are NOT Touch and Go reps. Pull the barbell to the top of your deadlift, lower to above the knee and pull under for the clean. No Pause.

Above the Knee Hang Clean/Clean/Jerk Complex (2 60% of Clean and Jerk)

Above the Knee Hang Clean/Clean/Jerk Complex (2 70% of Clean and Jerk)

Above the Knee Hang Clean/Clean/Jerk Complex (2-2-2 80% of Clean and Jerk)

Clean and Jerk (Use this to calculate weight.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

8 Thrusters (95/65)

12 Chest to Bar Pull-Ups
Thrusters should be unbroken. Chest to Bar Pull-Ups should be completed in 2 sets or less. The Scale for Pull-Ups this week is Seated/Kneeling Ring Pull-Ups or Ring Rows.

Post WOD Skill/Strength

Metcon (No Measure)

10 Sets of:

1 Strict HSPU, 2 Kipping HSPU

-OR-

10 Wall Walks

-OR-

10 Kick Up to Wall

Posted in WOD