Shoulders

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

10 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Handstand Push-Ups

12 Box Jumps (30/24)
Scale Handstand Push-Ups to Push Press (115/85). If you have been working with a coach on other scaling options, use that one.

Weightlifting

You have 22 MInutes to Complete.

Push Jerk (3 60%)

Push Jerk (3-3-3 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

12 Overhead Squats (95/65)

14 Wallballs (20/14) 10’/9′
CFG Open Standards for DB Power Snatches. BOTH heads of the DB must be on the ground to start each rep. Overhead Squats and Wallballs should be completed in 2 sets or less.

Post WOD Skill/Strength

Snatch Grip Press (10-10-10 AHAP)

Barbell is on your back rack and strict pressed to overhead.

Posted in WOD