Morrisville Community CrossFit – CrossFit
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
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)
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.)
Target is 8 Minutes or less. Time cap is 11 Minutes.
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.