Wendler, Week Two

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Metcon (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Barbell Deadlfits

10 Barbell Back Squats

10 Alternating Lunges

Weightlifting

You have 25 Minutes to Complete. Don’t forget to use your most recent 1RM for these percentages.

Back Squat (3 80%)

Back Squat (3 85%)

Back Squat (At Least 3 90%)

Metcon

15 Minute Time Cap

Metcon (Time)

3 Rounds of:

400m Run

20 Lateral Over the Bar Jump Lunges

10 Deadlifts (225/155)
Deadlifts should be completed in 2 sets or less. Lower each rep to the ground.

Post WOD Skill/Strength

Drop to Broad Jump (10-10-10)

Drop off of a box, upon landing jump as far forward as possible.

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