Decrease Reps

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Scapular Push-Ups

5 Barbell Thrusters

10 Bench Press

5 Jumping Dip Negatives

Weightlifting

You have 23 Minutes to Complete. 3 sets of 3 at 85 %, then 7 sets of 6 a few pounds heavier than last week. Rest 1 Minute after each set. Stay at the same weight for the sets of 3 and . Partner/Group up and figure out a plan to make transitions quick and to spot each other.

Bench Press (3 sets of 3 80%)

Bench Press (7 set of 6)

Metcon

Target is 8 Minutes or less. Time Cap is 13 Minutes.

Metcon (Time)

4 Rounds of:

10 Lateral Over the Bar Burpees

12 Thrusters (105/75)

10 Ring Dips
Thrusters should be completed in 2 sets or less. Ring Dips should be completed in 2 sets or less. Scale as needed.

Post WOD Skill/Strength

Ring Rows (15-15-Max Reps)

Posted in WOD