We Still Oly

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

8 PVC Overhead Squats

8 Barbell Muscle Cleans

6 Barbell Front Squats

6 Barbell STOH

Weightlifting

You have 25 Minutes to Complete

Above the Knee Pause Clean/Clean/Jerk Complex (2 60%)

Above the Knee Pause Clean/Clean/Jerk Complex (2 70%)

Above the Knee Pause Clean/Clean/Jerk Complex (2-2-2 75%)

Clean and Jerk (Use this to calculate your weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes of:

Power Snatches (115/85)

Overhead Squats (115/85)

Pull-Ups

Rep Scheme: 5-10-15-20-25-30-35-40-45 and so on…
Pace this out. Drop and go reps for the Power Snatches and break the Overhead Squats into large sets.

Post WOD Skill/Strength

Clean Pull (Below The Knee (5-5-5 85%)

Posted in WOD