Snatch Grip

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Hanging Leg Raises

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

5 Hang Power Snatches (95/65)

10 Pull-Ups
Hang Power Snatches should be unbroken. Scale Pull-Ups to Jumping Pull-Ups.

Weightlifting

5 Rounds. Every 90s, complete 5 Overhead Squats. Add weight to last week (8/26/19).

Overhead Squat (5-5-5-5-5)

Metcon

Target is 9:30 Minutes or less. Time Cap is 12 Minutes.

Metcon (Time)

5 Rounds of:

6 Snatches (135/95)

8 Toes To Bar

24 Lateral Bar Hops
(Squat) Snatches should be drop and go. Toes to bar should be unbroken.

Post WOD Skill/Strength

Dumbbell Chest Press (10-10-10-10 AHAP)

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