Football is Finished!

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

Metcon

Target is 3 Minutes or less. Time Cap is 4 Minutes

Metcon (Time)

3 Rounds of:

12 Snatch Grip Push Presses (45/35)

12 Overhead Squats (45/35)

Weightlifting

10 Rounds. Every 90s Complete a (Squat) Snatch and Overhead Squat. Start at 55% of your Squat Snatch and add weight every round.

Metcon (10 Rounds for weight)

Snatch/Overhead Squat

Squat Snatch (Use this to calculate weights.)

Metcon

Target is 1+ Rounds every 2 Minutes.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

12 Overhead Squats (135/95)

15 Toes to Bar
Overhead Squats should be completed in 2 sets or less. Toes to Bar Should be completed in 3 sets or less.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

12 Overhead Squats (135/95)

15 Toes to Bar
Overhead Squats should be completed in 2 sets or less. Toes to Bar Should be completed in 3 sets or less.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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