Tuesday Thrusters

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Wallballs

10 Barbell Muscle Cleans

5 Barbell Front Squats

20 Double Unders/Single Unders

Metcon

Target is 3 Minutes or less. Time Cap is 5 Minutes.

Metcon (Time)

40 Thrusters (95/65)

20 Pull-Ups
Thrusters should be completed in 4 sets or less. Pull-Ups should be completed in 2 sets or less. Scale for Pull-Ups is Jumping Pull-Ups

Weightlifting

10 Rounds. Every 90s Complete a Hang Power Clean, Front Squat and Jerk. Start at 55% of your Power Clean and Jerk and add weight every round. These are NOT Touch and Go Reps.

Metcon (10 Rounds for weight)

10 Rounds of Hang Power Clean, Front Squat and Jerk.

Hang Power Clean/Front Squat/Jerk Complex (Use this to record heaviest weight.)

Power Clean and Jerk (Use this to calculate weight.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

16 Wallballs (20/14, 10′)

32 Double Unders

16 No Jump Burpees
Go unbroken and move fast. 32 Double Unders=50 Single Unders.

Post WOD Skill/Strength

Clean Grip Sotts Press (10-10-10 AHAP)

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