Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sotts Press
6 Alternating Dumbbell Power Snatches
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)
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)
Target is 5 Minutes or less. Time Cap is 8 Minutes.
3 Rounds of:
20 Alternating Dumbbell Power Snatches (50/35)
Post WOD Skill/Strength
Snatch Grip Push Press (5-5-5-5 AHAP)
From the rack and behind the neck