Press, Not Bench, But Shoulder

Morrisville Community CrossFit – CrossFit

Pre WOD

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

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.

Weightlifting

You have 20 Minutes to Complete

Shoulder Press (5 75%)

Shoulder Press (5 80%)

Shoulder Press (At Least 5 85%)

Metcon

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