Snatching and Chipper

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

10 PVC Front Squats

Weightlifting

This is a 10 Minute EMOM. Start around 60% of your Squat Snatch and add weight over the EMOM.

Snatch/Snatch Balance Pause (1 AHAP)

Squat Snatch, then Snatch Balance and hold for 3 seconds at the bottom of your Squat.

Squat Snatch (Use this to calculate your weight.)

Metcon

10 Minute Time Cap

Metcon (Time)

40 Hang Power Snatch (105/85)

30 Front Squat (105/85)

20 Push Jerk (105/85)

10 Overhead Squat (105/85)
Push Jerk NOT Push Press. This should be moved very quickly. Large sets 10+ reps for each movement.

Post WOD Skill/Strength

You should have time to complete this Post WOD.

Sotts Press (10-10-10 AHAP)

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD