Snatch and Overhead Squat Clinic Sunday October 9th at 10a
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
10 Burpees then
10 PVC Pass Throughs
10 Barbell Bent Over Rows
10 Scapular Push-ups
10 Lat Activates
Take 10 Minutes to build to a heavy single.
EMOM for 10 Minutes 3 Push Jerk at 70% of the your heavy single.
Alternating Dumbbell Power Snatches (50/35)
Toes to Bars
Lateral Over the Dumbbell Burpees
Post WOD Skill/Strength
10s Sprint, 20s Recovery Spin for 60 Calories