Pulling Randy

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Power Snatch/Snatch/Overhead Squat (2/1/1 60% of Power Snatch)

Power Snatch/Snatch/Overhead Squat (2/1/1 65% of Power Snatch)

Power Snatch/Snatch/Overhead Squat (2/1/1 70% of Power Snatch)

Power Snatch/Snatch/Overhead Squat (2/1/1 75% of Power Snatch)

Power Snatch/Snatch/Overhead Squat (2/1/1 80% of Power Snatch)

Power Snatch/Snatch/Overhead Squat (2/1/1 AHAP)

Power Snatch (Use this to calculate weight)

Metcon

9 Minute Time Cap

Metcon (Time)

5 Rounds of:

15 Power Snatches (75/55)

8 Pull-Ups
Power Snatches should be touch and go. They should be finished in two sets or less. Scale for Pull-Ups is Jumping Pull-Ups

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry
We do a lot of pulling and shoulder work. Crossover Symmetry will help balance out our shoulders.

Posted in WOD