Izumi Tabata

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC OHS

10 PVC Sotts Press

5 Dumbbell Overhead Squats (Each Hand)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes of:

Alternating Dumbbell Snatches (50/35)
Squat Snatches

Weightlifting

You have 23 Minutes to Complete. These are NOT Touch and Go Reps.

Snatch Pull/Hang Snatch/Snatch (2 Pulls/2 Hang/2 Snatch 60% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (2 Pulls/2 Hang/2 Snatch 65% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (1 Pull/1 Hang/1 Snatch 70% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (1 Pull/1 Hang/1 Snatch 75% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (1 Pull/1 Hang/1 Snatch 80% of Squat Snatch)

High Hang or Low Hang. These are (Squat) Snatches

Snatch Pull/Hang Snatch/Snatch (1 Pull/1 Hang/1 Snatch AHAP)

High Hang or Low Hang. These are (Squat) Snatches

Squat Snatch (Use this to calculate weights.)

Metcon

8 Minute Time Cap. Perform Overhead Squats for 20s and rest 10s. Do this until all overhead squats are finished. Resting the barbell on your back rack is allowed.

Metcon (Time)

60 Overhead Squats (95/65)

Post WOD Skill/Strength

50 Calorie Row (Time)

Max Effort 50 Calorie Row

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