Tag Archives: Push Press

Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )

Presses, Cleans and Row

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Every 2 minutes for 6 minutes

Then every 2 minutes for 6 minutes

  • 1 x Power Clean
  • 3 x Jerk Press

Then Crossfit New England’s Double Boat Grace, 6 rounds for time

  • 500 Meter Row
  • 10 x Power Clean and Jerk @ 75% of final weight from above

Rest 1 minute between rounds.

Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.

Presses, Pullups and KBS

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Strict Press

Then EMOM for 18 minutes rotate through the following (6 rounds of each)

  • Station 1 – 10 x Push Press @ 65-75% of part 1
  • Station 2 – 10 x Kipping Pullups
  • Station 3 – 10 x Heavy Kettlebell Swings @32kg

Results: Part 1 – 125lbs ( failed at 130lbs… I guess heavy is relative, still trying to catch up after my month off for the move). Metcon used 85lbs for the Push Press.

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Bench Press then Push Press and Pullups

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Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.