Muscle Through the Snatch

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

20 Double Unders/Single Unders

Weightlifting

You have 10 Minutes to Complete Muscle Snatches. You have 13 Minutes to Complete Power Snatches.

Muscle Snatch (5-5-5-5 AHAP)

Increase weight over the 4 sets of 5.

Touch and Go Power Snatches (5 AHAP)

Touch and Go Power Snatches (4 AHAP)

Touch and Go Power Snatches (3 AHAP)

Metcon

Time Cap is 10 Minutes.

Metcon (Time)

3 Rounds of:

100 Double Unders

15 Snatches (135/95)
(Squat) Snatches should be challenging, but a weight you can drop and pull. 100 Double Unders=200 Single Unders.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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