Padlocked

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

10 Box Step-Ups

5 Push-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

8 Hang Power Snatches (45/35)

8 Snatch Grip Push Presses (45/35)

8 Overhead Squats (45/35)

Weightlifting

These are NOT touch and go reps. Superset with 20 Patrick Step-ups on an elevated surface. Rest 2 Minutes after each superset.

Snatch with Squat Pause (2-2-2-2-2 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

15 Hang Snatches (95/65)

200m Run
100m=1 Rep

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD