Tuesday Is Going Deep

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Cossack Squats

5 Barbell Muscle Cleans

5 Barbell Front Squats

5 Barbell Back Squats

10 Alternating Box Step Ups

Weightlifting

You have 25 Minutes to Complete. The 2nd set of 4 should be heavier than the first set of 4. The same for the set of 2. These sets should be heavier than last time.

Paused Back Squat (6)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (4)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (2)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (4)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (2)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (1 AHAP)

Squat and pause for 3 seconds at bottom of squat before standing up.

Metcon

Target is 5+ Rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

10 Front Squats (155/115)

15 Box Jumps (24/20)

100m Run
Front Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

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

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