Thrusters on Monday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

8 Single Arm Dumbbell Thrusters (50/35)

8 Single Arm Dumbbell Thrusters (50/35)

12 Toes To Bars

Weightlifting

10 Rounds. Every 90s, complete the complex. These are NOT Touch and Go Reps. Start at 55% of your Clean and Jerk and increase every 90s.

Metcon (10 Rounds for weight)

Clean Pull/Clean/Jerk

Clean and Jerk (Use this to calculate weight.)

Clean Pull/Clean/Jerk (Use this to record heaviest weight)

Metcon

Metcon (Time)

AMRAP in 7 Minutes:

30 Clusters (95/65)

In Remaining Time Max Reps Chest to Bar Pull-Ups
Record time for Clusters.

Metcon (AMRAP – Reps)

Record Reps for Chest to Bar Pull-Ups

Post WOD Skill/Strength

Ring Rows (12-15-Max Reps)

Posted in WOD