Tag Archives: Push Press

Cleans, Presses and Bike

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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 :).

Back Squats then Front Squats, Push Press, Row and Burpees

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5 rounds

  • 3 x Back Squats @ max from last time

Then 2 rounds of

  • 15 x Back Squat @ 60% from above
  • Rest 2 minutes

Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of

  • 5 x Push Press @ 95lbs
  • 10 x Front Squats @ 95lbs
  • 15 x Burpees
  • At 5:00 and 10:00 stop and Row 20 calories

Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 reps.

Sumo Deadlifts then Fight Gone Bad

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3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).

Presses, Power Cleans, Front Squats and Burpees

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4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.