Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 PVC Passthroughs
10 PVC Muscle Snatches
10 PVC Overhead Squats
10 PVC Sotts Press
Add 5# to last week.
EMOM for 4 Minutes:
9 Touch and Go Power Snatches
10 Rounds. Every 90 seconds perform the complex. These are NOT Touch and Go reps. Start at 55% of your 1 RM. Add weight every 90s.
Metcon (10 Rounds for weight)
10 Rounds. Every 90s Complete Snatch Pull/Hang Snatch/Snatch
This is NOT a high Pull. These are all Squats.
Snatch Pull/Hang Snatch/Snatch (Use this to record the heaviest weight.)
High Hang or Low Hang. These are (Squat) Snatches
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes of:
8 Overhead Squats (135/95)
6 Lateral Over the Bar Burpees
Overhead Squats should be unbroken.