All of the Overhead on Friday

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthoughs

10 PVC Overhead Squats

10 Dumbbell Power Snatches

10 Alternating Shoulder Taps

Metcon

7 Minute Time Cap

Metcon (Time)

3 Rounds of:

30 Plank Alternating Shoulder Taps

12 Alternating Dumbbell Power Snatches (50/35)
https://youtu.be/F4_s1XRSOrg

Weightlifting

You have 23 Minutes to Complete

Squat Snatch (3 60%)

Squat Snatch (3 70%)

Squat Snatch (3 80%)

Squat Snatch (3-3 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

40 Pull-Ups

30 Hang Power Snatches (95/65)

20 Alternating Overhead Lunges (95/65)

Post WOD Skill/Strength

Snatch Pull (Below the Knee) (5-5-5 90%)

Posted in WOD