100 Reps for Pecs Redo

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

20 Shoulder Taps

10 Barbell STOH

10 PVC Passthroughs

10 Lunges

Weightlifting

10 sets of 10 at 50% of your 1 RM. Rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick and to spot each other.

Bench Press (10 sets of 10 at 50%)

Metcon

Compare to 1/22. Target 2+200m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Push Jerks (115/85)

24 Alternating Lunges

12 Hang Power Snatches (115/85)

200m Run

24 Ring Dips
Push Jerks and Hang Power Snatches should be completed in 2 sets or less. Ring Dips should be completed in 4 sets or less.

Post WOD Skill/Strength

Ring Rows (10-12-Max Reps)

Posted in WOD