Snatching Before the Last Open

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 Alternating Dumbbell Power Snatches

10 Kettlebell Swings

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes of:

Alternating Single Arm Devil’s Press (50/35)

Weightlifting

10 Rounds. Every 90s, complete the complex. These are NOT Touch and Go Reps. Start at 55% of your Squat Snatch and increase every 90s.

Metcon

Metcon (10 Rounds for weight)

Snatch Pull/Hang Snatch/Snatch

Snatch Pull/Hang Snatch/Snatch (Use this to record heaviest weight. )

High Hang or Low Hang. These are (Squat) Snatches

Squat Snatch (Use this to calculate weights.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

20 Russian Kettlebell Swings (53/35)

50 Double Unders
Kettlebell Swings should be unbroken. 50 Double Unders=100 Single Unders.

Post WOD Skill/Strength

Metcon (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

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