More Shoulders, More Press

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

2 Rounds of:

100m Run

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Jumping Dip Negatives

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes of:

300m Run, then:

ME Wallballs (20/14, 10’9′)

Weightlifting

You have 23 Minutes to Complete.

Clean/Front Squat/Jerk/Jerk (1 60% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 70% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 75% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 80% of Clean and Jerk)

Squat Clean

Clean/Front Squat/Jerk/Jerk (1 85% of Clean and Jerk)

Squat Clean

Clean and Jerk (Use this to calculate weights.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

12 Hang Power Clean and Jerks (115/85)

12 Ring Dips
Hang Power Clean and Jerks should be completed in 2 sets or less. These are Jerks, NOT Push Press.

Post WOD Skill/Strength

Metcon (Weight)

3 Rounds of Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD