Dumbbell, Barbell, Dumbbell. All Snatches

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 Dumbbell Power Snatches

Metcon

Target is 1+ Rounds per minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

15 Dumbbell Goblet Squats (50/35)

Weightlifting

You have 23 Minutes to complete. These are NOT Touch and Go reps. Pause for 3 seconds in the Squat. These are based off of your Squat Snatch 1 RM.

Snatch with Squat Pause (3 60%)

Snatch with Squat Pause (3 70%)

Snatch with Squat Pause (3 75%)

Snatch with Squat Pause (2 80%)

Snatch with Squat Pause (2 AHAP)

Squat Snatch (Use this to calculate weights.)

Metcon

Target is 8 Minutes or less. Time cap is 11 Minutes.

Metcon (Time)

4 Rounds of:

16 Alternating Dumbbell Power Snatches (50/35)

15 Toes to Bar
Scale as needed. Toes to Bar should be completed in 2 sets or less.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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