Tag Archives: Push Press

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

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5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

Strict Presses then a Clean, Front Squat and Push Press Complex

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3 rounds of

  • 8 x Strict Press @ 50% of 1RM

Then 5 rounds

  • 5 x Strict Press @ 65% of 1RM

Then inspired by Crossfit Games Semifinals Event 3 from Australia… every 3 minutes for 15 minutes work up to a heavy complex of

  • 3 x Clean
  • 2 x Front Squat
  • 1 x Push Press/Jerk

Then accumulate

  • 50 x Zombie Squats @ 65lbs

Results: Forgot to enter anything in this after the workout, so going from 2 week old memory… Strict Presses 75 and 95lbs. Complex finished at 150lbs (remember I was really happy with what I achieved).

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.