Clean Complex Yesterday. We Snatch Today.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

10 Dumbbell Power Snatches

Metcon

Target is 4 Minutes or less. Time Cap is 6 Minutes.

Metcon (Time)

4 Rounds of:

5 Dumbbell Power Snatches (50/35)

5 Dumbbell Power Snatches (50/35)

6 Lateral Over the Dumbbell Burpees

Weightlifting

10 Rounds. Every 90s Complete a Hang Snatch and Snatch. Start at 55% of your Snatch and add weight every round. These are NOT Touch and Go Reps.

Metcon (10 Rounds for weight)

10 Rounds. 1 Round Every 90s of Hang Snatch/Snatch.

Hang Snatch/Snatch Complex (Use this to record heaviest weight.)

High or Low Hang then from the ground. These are Squat Snatches.

Squat Snatch (Use this to calculate weight.)

Metcon

Target is 8 Minutes or less. Time cap is 10 minutes.

Metcon (Time)

4 Rounds of:

8 Dumbbell Hang Power Clean and Jerks (50/35)

8 Dumbbell Hang Power Clean and Jerks (50/35)

16 Alternating Dumbbell Goblet Lunges (50/35)
Hold Dumbbell Vertically with both hands touching the same head of the dumbbell.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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