Tag Archives: Push Press

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

Strict Press then DT (scaled)

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 Every 2 minutes for 6 minutes

  • Accumulate 30 seconds L-Sit

Take 15 minutes and work up to a heavy

  • 1 x Strict Press

The 5 rounds for time (scaled version of the DT Hero WOD)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Jerk/Push Press @ 95lbs

Cash out with 1000m row.

Results:  L-Sit still sucked, used bent knees, need lots of work.  Strict Press 1 x 150lbs.  Metcon 8:47 (was 9:30 last time so big improvement).  Row in 4:37.

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Bench Press then Burpees, Power Cleans, Push Press and T2B

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Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.