BJ Before and After

Announcements

One WOD on January 1st at 11:00 AM.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

8 PVC Overhead Squats

8 Box Step Ups

6 Dumbbell Power Snatch

6 Barbell Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

10 Box Jumps (24/20)
CrossFit Games Open Standard for the Dumbbell Power Snatches.

Weightlifting

You have 23 MInutes to Complete

Snatch Pull/Snatch/Overhead Squat (2 60% of Squat Snatch)

Snatch Pull/Snatch/Overhead Squat (2 65% of Squat Snatch)

Snatch Pull/Snatch/Overhead Squat (1 70% of Squat Snatch)

Snatch Pull/Snatch/Overhead Squat (1 80% of Squat Snatch)

Snatch Pull/Snatch/Overhead Squat (1 AHAP)

Squat Snatch (Use this to calculate weight)

Metcon

13 Minute Time Cap

Metcon (Time)

3 Rounds of:

9 Thrusters (115/85)

15 Box Jumps (24/20)

21 Toes To Bar
Thrusters should be completed in 2 sets or less. Toes to Bar should be completed in 3 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

10 Toenail Transitions

-OR-

10 Jumping Pull-Up Negatives

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