Better Overhead

Announcements

First Friday, October 6th. FREE Community workout at 6:30 and Cookout/Potluck to follow!

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

8 Barbell Muscle Cleans

8 Barbell STOH

6 Burpees

6 Sit-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes of:

30 Sit-Ups

10 Thrusters (95/65)
Thrusters should be completed in 2 sets or less.

Weightlifting

You have 23 Minutes to Complete. Base your working weights of the Power Snatch/Overhead Squat Complex off of your Power Snatch.

Power Snatch and Overhead Squat (5 65%)

Power Snatch and Overhead Squat (5-5-5 75%)

Power Snatch (Base your weights on your Power Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

6 Power Cleans (135/95)

12 Burpees

6 Push Jerks (135/95)
Power Cleans should be drop and go or touch and go. Push Jerks. NOT Push Press or Split Jerk.

Post WOD Skill/Strength

Clean Pull (5-5-5-5 AHAP)

Posted in WOD