Touch It and Go

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Muscle Snatches

10 PVC Overhead Squats

10 PVC Sotts Press

5 Burpees

Metcon

Add 5# to last week.

Metcon (Weight)

EMOM for 4 Minutes:

9 Touch and Go Power Snatches

Weightlifting

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

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.

Post WOD Skill/Strength

Bench Press (10-10-10 65%)

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