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Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

10 Jumping Pull-Ups

5 Burpees

Weightlifting

Superset with 20 Patrick Step-ups on an elevated surface. Your 1st working set should be the weight from last week. Build to a heavy triple over 5 sets. If this is your 1st week, then use 65% of your Overhead Squat (same weight across). Rest 2 Minutes after each superset.

Overhead Squat (3-3-3-3-3 AHAP)

Metcon

Time Cap is 14 Minutes.

Metcon (Time)

12 Overhead Squats(115/85)

12 Pull-Ups

400m Run

15 Snatches (115/85)

15 Chest to Bar Pull-Ups

400m Run

18 Hang Snatches (115/85)

18 Burpee Pull-Ups

400m Run
Modify Pull-Ups to Banded Strict Chin Over Bar and Chest to Bar Pull-Ups. Modify Burpee Pull-Ups to 12 Burpees and 24 Jumping Pull-Ups.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD