Tag Archives: Strict Press

Strict Presses and Reverse Rows then Crossfit Quarterfinal Test 21.3

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4 rounds of

  • 4 x Strict Press
  • Rest 30 seconds
  • 8 x Single Arm Dumbbell Reverse Rows per Hand
  • Rest 90 seconds

Then for time

  • 120 x Sandbag Thrusters
  • 120 Cal Row

Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).

Strict Press and Pullups, then HPCs and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups

Then the ‘Bad Mouth’ WOD published by Wodwell on Instagram

For time 15-12-9 of weight from above

  • Hang Power Cleans @ 95lbs
  • Thrusters @ 95lbs

Results: Strict Press 135lbs (old 3RM was 130lbs). Got 4 rounds of 8 pullups unbroken, last round only 6 reps. Metcon 7:43.

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.