Work Until The Weekend

Announcements

One WOD at 9:00 AM on Labor Day Monday! CrossFit Light are welcome do join the workout.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

Metcon

Add weight to last time (8/22)

Metcon (Weight)

EMOM for 4 Minutes:

8 Thrusters
Cluster the 1st rep, if you can.

Weightlifting

Add weight to last week (8/22). Every 90s for 8 Rounds complete 2 Push Press and 6 Power/Push Jerks.

Push Jerk (8 Sets of (2+6))

Metcon

Target is 7 MInutes or less. Time cap is 9 Minutes.

Metcon (Time)

3 Rounds of:

15 Hang Power Clean and Jerks (115/85)

20 Pull-Ups
Hang Power Clean and Jerks should be completed in 2 sets or less. Pull-Ups should be completed in 3 sets or less. Scale Pull-Ups to Ring Rows

Post WOD Skill/Strength

Bent Over Row (8-8-8-8 AHAP)

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