More Bench Press!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

20 Alternating Shoulder Taps

10 Hollow Body Rocks

5 Barbell Thrusters

Metcon

Target is less than 3 Minutes. Time Cap is 4 Minutes.

Metcon (Time)

3 Rounds of:

12 Hand Release Push-Ups

12 V Sit-Ups
Hand Release Push-Ups: When Hands come off the ground, feet must stay on the ground.

V Sit-Ups: Legs straight with feet on the ground and hands overhead touching the ground. Sit-up, lifting feet/legs torso and touching feet with your hands with legs straight.

Weightlifting

You 20 Minutes to Complete. Start your first working set around 60% and increase every set for 4 more sets. Rest 2 Minutes between each set.

Bench Press (6-6-6-6-6 AHAP)

Metcon

Target is 3 Minutes or less. Time Cap is 6 Minutes.

Metcon (Time)

3 Rounds of:

15 Thrusters (95/65)

15 Pull-Ups
Thrusters and Pull-Ups should be completed in 2 sets or less. The Scale for Pull-Ups is Seated/Kneeling Ring Pull-Ups.

Post WOD Skill/Strength

Ring Rows (10-12-Max Reps)

Posted in WOD