**Heavy 3 Week**

Sep 14, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Shoulder Press ((22 Minutes) 5 x 3 @ the same load )

Over 6-8 Minutes, build to 85-95% of your 1 RM Press. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

For TIme:

40-30-20-10 of:

Single Unders

Hollow Rocks

DB Push Presses (30-35lbs x 2 DB)
Set a dumbbell weight you can cycle around 15 reps with early on. Then chip at it.