Intervals on Monday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

1 Rig Length Buttkickers

1 Ring Length High Knees

10 Lat Activates

10 Dumbbell Power Snatches

5 PVC Passthroughs

5 PVC Overhead Squats

5 PVC Sotts Press

Metcon

Target is to be done with the 400m in 2 Minutes or less and resting only once during the Dumbbell Power Snatches.

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes of:

400m Run

In Remaining Time, ME Alternating Dumbbell Power Snatches (50/35)

Weightlifting

10 Rounds. Every 90s Complete a Snatch with Squat Pause. Start at 55% of your Squat Snatch and add weight every round. Pause 2 seconds longer after you have control and balance at the bottom of your squat.

Metcon (10 Rounds for weight)

10 Rounds. One Snatch with Pause every 90s.

Snatch with Squat Pause (Use this to record heaviest weight.)

Squat Snatch (Use this to calculate weight.)

Metcon

Three Rounds. Every 3 Minutes complete work as fast as possible. This is a sprint every 3 Minutes. Rest the remainder of the 3 Minutes.

Metcon (3 Rounds for time)

Every 3 Minutes for 3 Rounds:

20 Chest to Bar Pull-Ups

20 Overhead Squats (115/85)
Pull-Ups should be completed in 3 sets or less. Overhead Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

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