Tag Archives: Push Press

Front Squat, Push Press and Farmer Carry Step Overs

By | | , , , ,
1 Comment

3 rounds of

*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.

Then take `15 minutes and work up to a heavy

  • 2 x Front Squat

Then, based on the CF New England “Burnin’ Up” WOD, for time

  • 20 x Farmer Carry Low Step Overs @ 20kg per hand (total, 10 per side) or 30m Farmer Carry
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs
  • 20 x Farmer Carry Step Overs
  • 2 x Front Squat
  • 2 x Push Press
  • …
  • 20 x Farmer Carry Step Overs
  • 10 x Front Squat
  • 10 x Push Press

Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.

Strict Press then Snatch, T2B, Burpees and Push Press

By | | , , , ,
Comments Off on Strict Press then Snatch, T2B, Burpees and Push Press

Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.

Deadlifts, DB S2OH and Bike

By | | , , , ,
1 Comment

For time

  • 20 x Deadlift @ 60% of 1RM
  • 20 x Dumbbell Shoulder to Overhead @ 16kg
  • 2000m Stationairy Bike
  • 15 x Deadlift @ 70%
  • 15 x Dumbbell Shoulder to Overhead
  • 1500m Stationairy Bike
  • 10 x Deadlift @ 80%
  • 10 x Dumbbell Shoulder to Overhead
  • 1000m Stationairy Bike
  • 5 x Deadlift @ 90%
  • 5 x Dumbbell Shoulder to Overhead
  • 500m Stationairy Bike

Results: Used 180-210-240-270lbs for the Deadlifts. 23:52.

Cleans, Presses and Bike

By | | , , , ,
1 Comment

CF New England’s “The Sweet Escape” WOD.

For time

  • 15 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike (stationary bike)
  • 12 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike
  • 9 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike

* Every time you break do 500m penalty lap on the Bike.

Results: 25:22 (first round bike resistance set to 16/24, 2nd and 3rd rounds set to 18/24). Did not have to do any penalty laps but the last couple of reps per round were a challenge and 25 minutes is long enough :).