Pressing

Posted: 19th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front
*perform 5-10 reps of each w/ PVC and then the bar.

**10 minute cap

Weightlifting

Shoulder Press (3,3,3,3,3,3,3,3)

Perform 3 reps every two minutes for 16 minutes. Record heaviest set.

Rest 5 minutes and set up for WOD

Metcon

EMOM: KB swings/push press/doubles (AMRAP – Reps)

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps (53/35)

Minute 2 – Push Press x 15 reps (75/55)

Minute 3 – Double-Unders x 40 reps

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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