Tag Archives: Push Press

Handstand Walks then Pullups, Clean and Jerk, Toes to Bar and Snatch

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EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 10 x Med Ball Knee Raises from Parallel Bar @ 4kg

Then take 15 minutes and practice handstand walks.

Then based on the 2020 “Nine Lives” WOD from Wodapalooza.

For total Clean and Jerks, EMOM for 6 minutes

  • 9 x Pullups
  • Max Clean and Jerk in remaining time @ 110lbs

Rest 2 minutes then

For total Power Snatch, EMOM for 6 minutes

  • 9 x Toes to Bar
  • Max Power Snatch in remaining time @ 75lbs

Results: Deceptively difficult WOD considering 6×9=54 Pullups and Toes to Bar each! Total C&J – 18, Total Snatch – 20.

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Push Press, Pullups and Box Jumps

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This CF New England WOD fits well into the current cycle.

Take 15-20 minutes and work up to a heavy

  • 3 x Push Jerk / Push Press

Then AMRAP in 15 minutes of

  • 15 x Pullups
  • 15 x Box Jumpovers
  • 15 x Push Press @ 70% of first part

Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 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: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!