Wide Grip, Pull It

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Alternating Box Step-Ups

10 Barbell Good Mornings

Weightlifting

You have 25 Minutes to Complete. Try to make these sets heavier than the last time. The 2nd set of 8 should be heavier than the first set of 8. The same for the sets of 6 and 4.

Snatch Grip Deadlift (8)

Snatch Grip Deadlift (6)

Snatch Grip Deadlift (4)

Snatch Grip Deadlift (8)

Snatch Grip Deadlift (6)

Snatch Grip Deadlift (4)

Metcon

10 Minute Time Cap. LOWER each deadlift to the ground. Dropping from the top is NOT an Rx movement.

Metcon (Time)

3 Rounds of:

21 Deadlifts (185/135)

15 Pull-Ups

9 Box Jumps (30/24)
Deadlifts and Pull-Ups should be completed in 3 sets or less. Jumping Pull-Ups is the scale for Pull-Ups. LOWER each deadlift rep to the ground. Dropping any rep from the top is NOT an Rx movement.

Post WOD Skill/Strength

Hip Extensions (15-12-9)

GHD Hip Extensions
Hold for 3 seconds at the top. If you have been doing these for a few weeks, add weight.

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