Press, Not Bench, But Shoulder

Morrisville Community CrossFit – CrossFit


You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Kettlebell STOH Each Arm

10 Barbell STOH

5 Burpees

10 Sit-Ups


Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Kettlebell STOH (53/35)

10 Kettlebell STOH (53/35)

20 Sit-Ups
Start with Right or Left Hand, then switch after 10 reps are complete. These should be unbroken. Move fast.


You have 20 Minutes to Complete

Shoulder Press (5 75%)

Shoulder Press (5 80%)

Shoulder Press (At Least 5 85%)


Metcon (AMRAP – Reps)

4 Rounds of:

Every 3 Minutes:

10 Bar Facing Burpees

15 Toes to Bar

ME STOH (115/85)
Keep track of number of STOH. If you are having to split jerk these reps, reduce the weight.

Post WOD Skill/Strength

Take some time after the WOD to roll out your shoulders on a lacrosse ball and stretch with bands.

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD