Sotts Presses Are Back

Announcements

Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

10 Dumbbell Power Snatches

10 Hollow Body Rocks

Metcon

4 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Overhead Squats (45/35)

10 Sotts Press (45/35)

Weightlifting

You have 23 Minutes to Complete. Take 12 MInutes for Tempo Snatches and 11 Minutes for Snatches. These are NOT touch and go reps.

Tempo Snatches (1-1-1-1 AHAP)

Pause 1 Second at: Just Above Ground/Below the Knee/Above the Knee/Mid Thigh, Then Snatch from Mid Thigh after Pause.
Try to get heavier than last time.

Squat Snatch (3 70%)

Squat Snatch (2 80%)

Squat Snatch (1 90%)

Metcon

11 Minute Time Cap

Metcon (Time)

4 Rounds of:

12 Alternating Dumbbell Burpee Power Snatches (50/35)

12 Toes to Bar

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

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