Thursday Things

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

8 Barbell STOH

10 Alternating Box Step Ups

Weightlifting

You have 25 Minutes to Complete. These are NOT touch and go reps.

Power Clean and Jerk (5 60%)

Power Clean and Jerk (5 70%)

Power Clean and Jerk (5-5-5 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Front Rack Kettlebell Step Ups (53/35, 20)

12 Front Rack Kettlebell Step Ups (53/35, 20)

12 Hang Power Clean and Jerks (115/85)
One Kettlebell. Hold in Right Hand, step up with left foot for 12 reps, then switch to other side. Hang Power Clean and Jerks should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

10 Toe Nail Transitions

-OR-

10 Pull-Up Negatives
Work the Toe Nail Transitions if feel you will try for Ring Muscle-Ups in the event they show up in the Open.

Posted in WOD