Posts Tagged ‘Push Press’
January 8, 2019
QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…
Read MoreNovember 21, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (9:00 time cap) 10 Banded Front Rack Squats 10 Shoulder Scarecrows (change plate/light DB) :20 Ring Pulse or Iso Hold 5/arm EB 1/2 Kneel Landmine Press Strength:15min clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…
Read MoreFebruary 26, 2019
CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…
Read MoreFebruary 15, 2019
Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
Read MoreJanuary 24, 2019
Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there! CrossFit: Warm Up:3rds8/8 Bottoms Up KB Press10 Wall Drill5 :02 Pause Push Press (Build)10-8-6 Hang Power Cleans Strength: Push Press Level 1: 3 x 5 (+5)Level…
Read MoreJanuary 16, 2019
Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…
Read MoreJanuary 8, 2019
CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…
Read MoreDecember 24, 2018
BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*
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