WOD

Programming: The Week Ahead at MCCF 180819

Monday: MetCon: Running, Rope Climbs, Thrusters PostWOD: Side Plank Tuesday: Weightlifting: Snatch Pull/Hang Snatch/Snatch MetCon: Power Snatches and Overhead Squats Post WOD: 1,000m Row Wednesday: MetCon 1: Wallballs and Bar …

Long MetCon On a Monday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 26 Minute Time Cap Metcon (Time) 5 Rounds of: 300m Run 3 Rope Climbs 9 Thrusters (135/95)Scale …

Little Burpees

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 24 MInutes of: 50 Sit-Ups 40 Plate GTOH (45/35) …

More Snatch Things

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 15 PVC Passthroughs 10 PVC Muscle Snatches 15 Double Unders/Single Unders 10 PVC Sotts Press 2 Wall Walks Metcon 4 …

A Complex Overhead

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 PVC Passthroughs 10 PVC Overhead Squats 10 PVC Sotts Press 10 Wallballs Metcon …

2000

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) Coach’s Choice Metcon 30 MInute TIme Cap Metcon (Time) 5 Rounds of: 400m Run 16 Alternating Dumbbell Power Cleans (50/35) …

Squat Reps

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Barbell Muscle Cleans 10 Barbell Back Squats 10 Lunges 10 Jumping Jacks 5 Burpees Weightlifting You …

Programming: The Week Ahead at MCCF 180812

Monday: Weightlifting: Power Clean and Jerk MetCon: Thrusters, Box Jumps and Pull-Ups Post WOD: Deficit Clean Grip Deadlifts Tuesday: Weightlifting: Back Squat MetCon: Hang Power Cleans, Lunges, Burpees, Lateral Bar …

Keeping It Simple On Monday

Morrisville Community CrossFit – CrossFit Pre WOD Warm-up (No Measure) 2 Rounds of: 10 Lat Activates 10 Barbell Muscle Cleans 6 Barbell Front Squats 10 Barbell STOH 6 Alternating Box …

MCCF Endurance 180812

Morrisville Community CrossFit – Endurance Metcon Metcon (Time) 3 Rounds of: 750m Row 400m Run 200m Sprint Rest 2 Minutes