Wednesday Snatches

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 Alternating Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

5 Hang Power Snatches (75/55)

10 Alternating Overhead Snatch Grip Lunges (75/55)

Weightlifting

10 Rounds. Every 75s (1:15), complete a (Squat) Snatch. Start at 55% of your (Squat) Snatch and increase every 75s.

Metcon (10 Rounds for weight)

10 Rounds

Squat Snatch (Use this to record heaviest weight.)

Metcon

Target is 4 Minutes or less. Time Cap is 7 Minutes.

Metcon (Time)

3 Rounds of:

15 Overhead Squats (95/65)

15 Chest To Bar Pull-Ups
Overhead Squats should be completed in 2 sets or less. Scale Chest to Bar Pull-Ups to Jumping Chest to Bar Pull-Ups.

Post WOD Skill/Strength

Bench Press (10-10-10-10)

Posted in WOD