Workin’ That Snatch

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sotts Press

6 Dumbbell Power Snatches

1 Wall Walk

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes:

Alternating Dumbbell (Squat) Snatches (50/35)

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 90 seconds, perform a Power Snatch and Snatch.

Power Snatch/Snatch (Use this to record highest weight)

Squat Snatch (Use this to calculate weight)

Metcon

Target is 6 Minutes or less. Time Cap is 8 Minutes.

Metcon (Time)

3 Rounds of:

20 Overhead Squats (105/75)

15 Handstand Push-Ups
Overhead Squats should be completed in 2 sets or less. Scale Handstand Push-Ups as needed.

Post WOD Skill/Strength

Sotts Press (10-10-10 AHAP)

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