Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Barbell Front Squats
10 Barbell STOH
10 Alternating Dumbbell Power Snatches
10 Scapular Push-Ups
EMOM for 6 Minutes:
0 and Even: 9 Thrusters
Odd: 7 Pull-Ups/Jumping Pull-Ups
Use the same weight as last week (9/6) for Thrusters. Cluster the 1st weight if you can.
Add weight to last week (9/6). Every 90s for 8 Rounds complete 3 Push Presses and 3 Power/Push Jerks.
Push Jerk (8 sets of (3+3))
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes of:
20 Alternating Dumbbell Power Snatches (50/35)
15 Hand Release Push-Ups