Ground TOH

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

6 Alternating Dumbbell Power Snatches

5 Burpees

Metcon

Target is 1+ Rounds Per Minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

10 Hang Muscle Snatches (45/35)

10 Overhead Squats (45/35)

10 Sotts Press (45/35)

Weightlifting

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

Metcon (10 Rounds for weight)

Hang Power Snatch/Overhead Squat

Power Snatch (Use this to calculate weight)

Hang Power Snatch/Overhead Squat (Enter heaviest weight here)

Metcon

Target is 5 Minutes or less. Time Cap is 8 Minutes.

Metcon (Time)

3 Rounds of:

20 Alternating Dumbbell Power Snatches (50/35)

15 Burpees

Post WOD Skill/Strength

Snatch Grip Push Press (5-5-5-5 AHAP)

From the rack and behind the neck

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