Blerg

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

1 Round of:

10 Lat Activates

14 PVC Passthroughs

10 PVC Muscle Snatches

14 PVC Overhead Squats

10 PVC Sotts Press

14 Dumbbell Power Snatches

Weightlifting

You have 15 Minutes to Complete.

Snatch Grip Press (10-10-10 AHAP)

Barbell is on your back rack and strict pressed to overhead.

Weightlifting

10 Minute EMOM.

Power Snatch (3-3-3-3 60%)

3 Power Snatches EMOM for 4 Minutes

Power Snatch (2-2-2 70%)

2 Power Snatches EMOM for 3 Minutes

Power Snatch (2-2-2 70%)

2 Power Snatches EMOM for 3 Minutes

Power Snatch (1-1-1 80%)

1 Power Snatch EMOM for 3 Minutes

Metcon

9 Minute Time Cap

Metcon (Time)

22-16-10 of:

Dumbbell Power Snatches (50/35)

Pull-Ups
Pull-Ups should be completed in 3 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

70s Side Plank Each Side

Rest as Needed

Posted in WOD