Tuesday, February 26, 2019

Push Press

Tuesday, February 26, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM - 16 of us

Warm Up

10 minute AMRAP

DB OH carry around gym (20#)
10 Murphy Press (stabilize one shoulder with kettlebell, rotate/pronate dumbbell while pressing with other shoulder)
5 Plank walk out
30 second shoulder stretch

I did 3 rounds

Barbell Warm Up

empty barbell
10 strict press
5 dip stand
10 push press


Five Sets of:

Push Press (3-4 reps)

Rest 2 minutes

Build to today’s heavy 3-4 reps.

I went 95/105/115/125/135#


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

The Alternating OH Reverse Lunges were new to me.  I used 35# and was still unstable and bending my elbows instead of keeping them locked out.

First round - banded pull-ups
Second round - could not hold banded unbroken
Third round - jumping pull-ups
Fourth round - jumping pull-ups

3 Rounds + 23 reps

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