Mardi Grace

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 Dumbbell Power Snatches

8 Barbell Muscle Cleans

6 Barbell STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Dumbbell Power Snatches (50/35)

10 Burpees

Weightlifting

High Hang Snatch/Low Hang Snatch/Snatch (2 60% of Squat Snatch)

These are all squats. Hang on to bar through entire complex.

High Hang Snatch/Low Hang Snatch/Snatch (2 65% of Squat Snatch)

These are all squats. Hang on to bar through entire complex.

High Hang Snatch/Low Hang Snatch/Snatch (1 70% of Squat Snatch)

These are all squats. Hang on to bar through entire complex.

High Hang Snatch/Low Hang Snatch/Snatch (1 AHAP)

These are all squats. Hang on to bar through entire complex.

Squat Snatch (Use this to calculate your weight)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Post WOD Skill/Strength

Metcon (AMRAP – Reps)

Ring Push-Ups

8-10-Max Reps

Posted in WOD