Now, Power Thursday

Announcements

Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

1 Round of:

15 Lat Activates

15 PVC Passthroughs

15 PVC Muscle Snatches

15 PVC Sotts Press

10 Lunges

Metcon

5 Minute Time Cap

Metcon (Time)

80 Double Unders

40 Alternating Dumbbell Power Snatches (50/35)
80 Double Unders=160 Single Unders

Weightlifting

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

Power Snatch (3-3-3 65%)

Power Snatch (2-2-2 75%)

Power Snatch (1-1-1 85%)

Metcon

9 Minute Time Cap

Metcon (Time)

3 Rounds of:

15 Overhead Squats (135/95)

15 Toes To Bar

20 Alternating Step Back Lunges
Overhead Squats should be completed in 2 sets or less. Toes to Bar should be completed in 3 sets or less.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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