Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.
For time (taken from Crossfit Invictus with slight modification):
Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.
Every 4 minutes for 20 minutes do:
Then do AMRAP in 7 minutes of:
Results: The “rest” between reps worked well to give time to concentrate on the push press. Pullups: 12-8-8-7-6. For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,
This was the WOD from last Thursday.
Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:
Try to get to a heavy 1 rep max.
Then do AMRAP in 6 minutes of:
Results: For the Push Press, ended with 1 rep @ 155lbs/70kg. For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.
Not for time do 7 rounds of:
Increase weight each round.
Then in 2 minutes do max points of shoulder to overhead. Use weight that is 65% of 3 rep max.
Results: Got up to 3 x 135lbs. For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.
Not for time do 5 sets of:
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups