Archive For: push press

Volume Monday 6/1

15 minutes to build to a heavy 3-rep push press, then

EMOM for 20 min:
3 kb swing
3 kb clean
3 kb jerk

Ideally use two kettlebells but can scale to one bell if necessary. If OH position sucks then scale the jerks with push press either using the bells or not. If using bells for push press make sure they are spaced far enough apart so as to not smash fingers. NOT RECOMMENDED for bells smaller than 16kg. Encourage experienced athletes to go heavier than they think.

Post push press weight to comments!

– middle splits, 2min
– bar-in-trap, 90sec/side

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B. 7 sets: snatch + hang snatch. no pauses. GO HEAVY AND BE SPEEDY!

then

EMOM for 5min: 2 power snatch + hang snatch. see if this can be the heaviest you’ve gone!

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E. 2min drills: retest any of the skills you’ve done in the past month then the Cool Down. Post results!

Champagne Friday 5/29

TONIGHT IS THE CFSLU FAREWELL PARTY!

“FILTHY FIFTY”

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Skills Thursday 4/2

STRENGTH
back squat
40×5, 50×5, 60×3, 75×5, 80×5, 85×5+

CONDITIONING
5 rounds of
5 push press, 61/43kg
15 box jump, 30/24″

Rest 1 minute between rounds.

at the conclusion of the 5th and final rest athletes will have 1 minute for either ME double unders or ME single unders

OR

FESTIVUS VERSION

AMRAP in 5 minutes:
5 push press, Int 52/35kg, Nov 35/20kg
15 box jumps, 20″