Posts Tagged ‘Push Press’
November 28, 2018
Warmup: Shoulder DROM 3rds 10/10 Strict Bottoms Up KB Press 10 Kips / Kipping Practice 4 Broad Jumps 6 Pause Push Press (Build) *:02 pause at bottom of dip* Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Build) WOD: “Clothesline” Courtesy of CFNE 12 min AMRAP 2,4,6… Push Press (115/85) T2B Box Jump…
Read MoreNovember 15, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…
Read MoreNovember 8, 2018
CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…
Read MoreOctober 12, 2018
Warm Up: 3rds 10 Face Pulls 10 True Pushups 10 KBS (Build) 5 Box Jumps (AHigAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 (Straight) *~90% of 10.5.18* Hero WOD “Jack” 20 min AMRAP 10 Push Press (115/85) 10 KBS – American (53/35) 10 Box Jumps (24/20) *Compare to…
Read MoreJune 15, 2018
Schedule Note: Please remember we will not have evening classes today. There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in. If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition. Event is from 9 – 2 and then we’ll…
Read MoreApril 13, 2018
Good Luck to Meyer’s Lemons this weekend at the MAAC, we’ll be cheering from Pittsburgh! Meyer’s Lemons consists of DJ, G$, OG and Mouse with support staff Gabi and Kira:) Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press 10 Wall Drill 10 Pillar to Plank Press 8-6-4 Push Press (Build) 100m Jog Strength:…
Read MoreApril 6, 2018
Warm Up: 3rds 10 Scap Depressions / Depressions w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step Vert Flex/Ext Strength: All Levels: 10min EMOM Even: 5 Strict Pullups (add weight if necessary) Odd: 5/5 Split Squats (add weight if necessary) WOD: “Jerry and George” Partner Tabata Push Press (95/65) Front Squat (135/95) Power…
Read MoreApril 5, 2018
CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…
Read MoreMarch 28, 2018
Warmup: 3rds Shoulder/Hip Mobility 8/8 Bottoms up KB Press 10 Wall Drill 10-8-6 Push Press (Build) :20 AB Sprint Strength: Push Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: Partner Tabata 8 Rounds Max Calorie Assault Bike Thrusters (95/65)
Read MoreMarch 20, 2018
**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt. There will be NO classes but we will post an at home WOD for those interested** CrossFit: Warm Up: 3rds 1o Plate Touches 8 Strict No Jump Burpees 6 Box Jumps 10-8-6 Push Press (Build) Strength: Push Press…
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