Element

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

1 Rounds of:

10 PVC Passthroughs

10 PVC Muscle Snatch

10 PVC Overhead Squats

10 Sit-Ups

20 Shoulder Taps

20 Snow Angels

Metcon

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

8 Snatch Grip Deadlifts (75/55)

7 Hang Power Snatches (75/55)

6 Snatch Grip Push Presses (75/55)

5 Overhead Squats (75/55)

Weightlifting

Every 90s for 10 Rounds. Add weight as you are able.

1 Snatch Pull

3s Negative Lower to Just Above the Ground

1 Snatch High Pull

3s Negative Lower to the Ground

1 Power Snatch

1 Snatch

Metcon (10 Rounds for weight)

Metcon

15 Minute Time Cap

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

4 Overhead Squats (105/75)

100m Run
Add 4 Overhead Squats each round.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD