More Muscular Endurance

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

20 Alternating Shoulder Taps

10 Jumping Dip Negatives

5 Barbell Muscle Cleans

5 Barbell Front Squats

5 Barbell STOH

Weightlifting

You have 20 Minutes to Complete. 10 sets of 10 a few pounds heavier than last week. If this is your 1st week, then start 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)

Metcon

Target is 9 Minutes or less. Time Cap is 12 Minutes.

Metcon (Time)

4 Rounds of:

10 Hang Power Clean and Jerks (135/95)

12 Ring Dips

14 Goblet Squats (50/35)
Hang Power Clean and Jerks should be completed in 2 sets or less. Ring Dips should be completed in 3 sets or less. Dumbbells should be held vertically with both hands holding the top head of the dumbbell.

Post WOD Skill/Strength

Ring Rows (12-10-Max Reps)

Posted in WOD