Tag Archives: Strict Press

Presses, Power Cleans, Front Squats and Burpees

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4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

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3 rounds of

  • 5 x Hanging Pike Lifts (from pullups bar)
  • 5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

  • Min 1 – 14 x Burpees
  • Min 2 – 14 x Hang Power Clean @ 43kg
  • Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
  • Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.

Front Squats, Strict Press and Thrusters

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Taken from the Street Parking Power 30 WOD this week…

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Front Squat @ 80% 1RM
  • Round 2 – 5 x Front Squat @ 85% 1RM
  • Round 3 – 5 x Front Squat @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Front Squat @ 65% 1RM

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Strict Press @ 80% 1RM
  • Round 2 – 5 x Strict Press @ 85% 1RM
  • Round 3 – 5 x Strict Press @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Strict Press @ 65% 1RM

Then AMRAP in 3 minutes of

  • Kettlebell Thruster @ 14kg per hand

Results: Front Squat 175-185-195-165lbs. Strict Press 115-120-125-100lbs. Thrusters 50 reps.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

Strict Press then Gymnastics Work

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8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).