Tag Archives: Push Press

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.

Power Clean, Press and Pullups

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Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Power Cleans, Push Press, Front Squats and Situps

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This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

  • 100 x Hang Power Clean @ 65lbs
  • 100 x Push Press @ 65lbs
  • 100 x Front Squats @ 65lbs
  • 100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!

Row plus Core and Arm Work

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Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.