Overhead Seems Likely in the Open

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

15 Lat Activates

15 PVC Passthroughs

15 PVC Overhead Squats

15 Sit-Ups

15 Wallballs

Weightlifting

You have 25 Minutes to Complete. These are NOT Touch and Go reps. With a Snatch Grip, pull the barbell to the top of your deadlift, lower to above the knee and pull under for the Snatch. No Pause.

Above the Knee Hang Snatch/Snatch Complex (2 60% of Squat Snatch)

Above the Knee Hang Snatch/Snatch Complex (2 70% of Squat Snatch)

Above the Knee Hang Snatch/Snatch Complex (2-2-2 80% of Squat Snatch)

Squat Snatch (Use this to calculate weight.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

15 Wallballs (20/14, 10/9)

15 STOH (95/65)

15 Toes to Bar

15 Overhead Squats (95/65)
Wallballs, STOH, and Overhead Squats should be completed in two sets or less. Toes to bar should be completed in 3 sets or less.

Post WOD Skill/Strength

One Arm Dumbbell Overhead Squat (15-15-15 AHAP)

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