Tag Archives: Push Press

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.

Strict Press, Sumo Deadlift Highpull and V-Ups

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Not for time do

  • 5 x Strict Press @ 65lb
  • 4 x Strict Press @ 95lb
  • 3 x Strict Press @ 115lb
  • 3 x Strict Press @ 125lb
  • 3 x Strict Press @ 135lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

  • 5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work  / 20 minutes rest of

  • V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

  • 30 x V-Ups

Results:  For the Max reps Push Press only managed 6.  For the highpull did 45/65/75/95/105/110lb(50kg).

 

Row, Clean and Jerk

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Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean and Jerk

Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):

  • Row 500 Meters
  • 5 x Clean and Jerk

Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.

Tabata Barbell

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Do 4 standard 4 minute, 8 interval, 20/10 tabatas.  Rest 1 minute between each.  Count total reps for all 32 intervals.

  • Tabata Deadlift @ 135 lb
  • Tabata Hanging Power Clean @ 65 lb
  • Tabata Front Squat @ 75 lb
  • Tabata Push Press @ 65 lb

Results:  This was a short workout (only 15 minutes total).  Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.