What’s the CrossFit Open?

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete.

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

10 Dumbbell Power Snatches

10 Dumbbell Goblet Squats

Metcon

6 Minute Time Cap

Metcon (Time)

3 Rounds of:

16 Dumbbell Power Snatches (50/35)

16 Dumbbell Goblet Squats (50/35)

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps. Drop each rep, reset and pull. Consistent set-up and movement are the focus.

Hang Snatch/Snatch Complex (2 60% of Squat Snatch)

High or Low Hang then from the ground. These are Squat Snatches.

Hang Snatch/Snatch Complex ( 1 65% of Squat Snatch)

High or Low Hang then from the ground. These are Squat Snatches.

Hang Snatch/Snatch Complex ( 1 70% of Squat Snatch)

High or Low Hang then from the ground. These are Squat Snatches.

Hang Snatch/Snatch Complex ( 1 80% of Squat Snatch)

High or Low Hang then from the ground. These are Squat Snatches.

Hang Snatch/Snatch Complex ( 1 AHAP)

High or Low Hang then from the ground. These are Squat Snatches.

Squat Snatch (Use this to calculate weights.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

Snatch (95/65)

Chest To Bar Pull-Ups

Rep Scheme: 3-6-9-12-15-18-21 and so on…
Squat Snatch each rep. If you are familiar with Open workouts, try to push the pace on this one. Make it burn.

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD