push press's tag archives

04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3x1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6 min AMRAPs (Teams of 2 alternating), rest 1 minute after each a) 20 Thruster buy-in(95/65)/ Max dubs b) 20 Burpee buy-in/ Max OHS(95/65) c) 20 Cal row buy-in/ Max Box jumps(24/20) Each partner must perfor...

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.09.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3 rds, 3-5 Strict-Pause HSPU/ 15 GHD sit-up/ 10 Box jump (30/24) Barbell 3) Snatch to max for day, then 3x3 (70-75% of max for day) 4) Push press 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) For time: 5-4-3-2-1 Muscle-up Clean and jerk  (185/125) If you have a partner take turns completing each complete set prior to switching off prior to moving on tho the next set of lower reps. Example- M:5/5, F:5/5, M:4/4, F:4/4...etc. Immediately a...

03.23.14

1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Strict HSPU/ 5 Strict Pull-ups 2) Open WOD 14.4 14 min AMRAP 60 cal row 50 T2B 40 Wallball 30 Clean 20 Muscle-up -or- 3) Snatch to hvy repeating each weight 2 times prior to moving on. Rest after each single before attempting second single at the same weight 4) 1 Hang clean + 1 Clean + 1 Jerk (7 sets across) 5) Conditioning: For time 800 meter run 12 Push press(95/65) 12 Front squat 400 9 Push press(135/95) 9 Fron...

03.19.14

Warm-up 1) Practice Front lever 2) 12-10-8 Pistol(per leg)/ Strict HSPU Barbell 3) 1 Push press + 1 Push jerk + 1 Split jerk x 5 sets across 4) 3 Thruster out of rack x 5 sets climbing 5) Front Squat 3-3-2-2-1-1 (use good judgment and opt out or go light if you are still recovering from 14.3) Conditioning 6) 7 rds each Even: 10 Thruster(115/85) Odd: 4 Muscle-ups Gymnastics 7) Tabata T2B

03.16.14

Warm-up 1) 2 rds, 200 run/ 20 push-up/ 20 GHD sit-up 2) Open WOD 14.3 or Barbell 3) Push press 5x5 Gymnastics 4) Ring dips 5 max sets Conditioning 6) 3 rounds for time: 10 Shoulder to overhead 15 Toe to bar 20 Burpee 25 Calorie row/ Airdyne

Wednesday the 15th of January, 2014

Push Press 5-5-5-5-5+ 65-65-65-75-85% Rest as needed 4 Rounds on a 5 Minute Clock: Run 400M  50 Double Unders Rx+ Unbroken Double Unders SCORES http://crossfitnutritionchallenge.blogspot.com/ Wodapalooza at Bayfront park is this weekend. Come watch Dan, Kyle, and James and Jess crush all weekend long. Check Facebook or wodapaloozamiami.com for details.

12.25.13

Optional WOD Warm-up 1) Pistol practice 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols Barbell 1) Strict press to 1-1-1-1-1 Push press 3-3-3-3-3 Jerk 5-5-5-5-5 Conditioning 2) 40 yd Sled push ladder Start at empty sled and push to 20 yd mark and back (hi/hi). Keep adding 20 lbs till max is reached Gymnastics 3) T2B x 3 sets

Thursday the 21st of November, 2013

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.

11.15.13

Warm-up 1) Run 1K 2) HS walk practice 5-7 min, record longest distance in comments 3) Work up to hvy 2 position DB snatch(Hang/ Floor) Barbell 4) Squat clean thruster gauntlet every 90 seconds Start at (155/103) and add 10lbs after each successful attempt till fail. 5) 2 Push press + 1 Split jerk to max or form breaks down(out of rack) Firebreather 6) 3 Minute AMRAP  3 DL(275/185) 5 Burpee box jumps(24/20) 7 Regional standard box jumps(24/20) Perform AMRAP x 2, rest 3 minutes a...