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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

10 Sit-Ups

Weightlifting

You have 23 Minutes to Complete. These are NOT Touch and Go Reps. The last Pull can be the set for the Hang.

Snatch Pull/Hang Snatch/Snatch (3 Pulls/3 Hang Snatch/3 Snatch 60% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (3 Pulls/2 Hang Snatch/2 Snatch 70% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (3 Pulls/2 Hang Snatch/1 Snatch 80% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (3 Pulls/1 Hang Snatch/1 Snatch AHAP)

High Hang or Low Hang. These are (Squat) Snatches

Squat Snatch (Use this to calculate weights.)

Metcon

12 Minute Time Cap

Metcon (Time)

4 Rounds of:

5 Touch and Go Power Snatches (115/85)

10 Unbroken Overhead Squats (115/85)

15 Toes To Bar
Scale weights to allow for Touch and Go Power Snatches and Unbroken Overhead Squats. Toes to Bar should be completed in 3 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

10 Toe Nail Transitions

-OR-

10 Jumping Pull-Up Negatives

Posted in WOD