So much BB

Announcements

First Friday, 1/5/18. FREE Community workout at 6:30 and Potluck after.
Kipping/Toes To Bar Clinic with Coach Derek, Sunday, 1/7/18 at 12:30.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

5 Wallballs

6 Muscle Cleans

7 Front Squats

Weightlifting

You have 23 Minutes to Complete

Snatch/Snatch/Overhead Squats/Overhead Squats (2 60% of Squat Snatch)

Snatch/Snatch/Overhead Squats/Overhead Squats (1 65 % of Squat Snatch)

Snatch/Snatch/Overhead Squats/Overhead Squats (1 70 % of Squat Snatch)

Snatch/Snatch/Overhead Squats/Overhead Squats (1 75 % of Squat Snatch)

Snatch/Snatch/Overhead Squats/Overhead Squats (1 80 % of Squat Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes of:

16 Wallballs (20/14) 10’/9′

1 Power Clean (225/155)

16 Pull-Ups

1 Clean (225/155)
Wallballs should try to be completed unbroken. Power Clean/Clean should be scaled to 75%-85% of your Clean. Pull-Ups should be completed in 3 sets or less.

Post WOD Skill/Strength

Ring Push-Ups (10-12-Max Reps)

Rx is feet even with the rings. Use a box.

Posted in WOD