**Heavy 5 Week**

Sep 15, 2021 | WOD

CrossFit ATR – Megan 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 5 @ the same load )

Over 6-8 Minutes, build to 75-85% of your 1 RM Strict Press. Then, Complete 5 x 5 at the same load.

Pick a weight between 75-85% that is heavy but you can complete 5 sets with.

Metcon

Metcon (Time)

For Time, 30-20-10 of:

Dumbbell Push Presses (20-25lbs x 2 DB’s)

2x Single Unders

Two count bicycle Sit-ups