Tag Archives: Push Press

Cleans, S2OH and Burpees

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A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

  • 1 x Squat Clean @ 95lbs/43kg
  • 1 x Shoulder to Overhead
  • 1 x Burpee
  • 2 x Squat Clean
  • 2 x S2OH
  • 2 x Burpees
  • 3 x Squat Clean
  • …
  • 8 x Squat Clean
  • 8 x S2OH
  • 8 x Burpees

Results: 14:57. Not feeling it today.

Strict Presses then Back Squats and Push Presses

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Take 20 minutes and work up to a heavy

  • 1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

  • 12 x Push Press @ 50kg
  • 12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Pullups then Deadlifts, HPC, Push Press and Row

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6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

  • 5 x Deficit Deadlift

Then EMOM for 8 minutes

  • 8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

  • Tabata 1 – Push Press @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 2 – Pike Lifts over KB
  • Rest 1 minute
  • Tabata 3 – Front Rack Lunges @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.