Fried Clams

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

10 Alternating Dumbbell Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Snatch Grip Deadlifts (75/45)

8 Hang Power Snatches (75/45)

6 Snatch Grip Push Presses (75/45)

4 Overhead Squats (75/45)

Weightlifting

Superset with 20 Patrick Step-ups on an elevated surface. Rest 2 Minutes after each superset.

Squat Snatch (3-3-3-3-3 AHAP)

Metcon

Time Cap is 10 Minutes.

Metcon (Time)

3 Rounds of:

400m Run

20 Alternating Dumbbell Power Snatches (50/35)

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD