Push Press - Metcon

Tuesday, March 26, 2019

CrossFit Golden - Janet/Diedre

12:00 PM ~ 15 of us

Warm Up

2 Rounds of
10 throwdown
10 seal swings (arm crossovers)
5 arm circles f/b
monkey hangs
10 air squat to squat jump
wrist circles
banded external rotation
banded internal rotation
scap pull-ups
ring rows

Barbell warm-up
triceps smash
dip/pause/stand
push press

Push Press

Take 15-20 minutes to build to today’s 1-RM Push Press
Push Press (1)

10x20
5x40
5x50
3x60
1x64
1x68
1x70
1x71kg (157#)

Metcon

Complete as many rounds and reps as possible 3 minutes of:

5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Hand Release Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

I scaled this to banded pull-ups the first 2 rounds and then switched to negatives for the 3rd round.  I used a 20kg KB and did 10 HRPU/round

First round = 2+5 reps (did pull-ups)
Second round = 2+4 reps = 4+9 reps (got 4 of the KBS)
Third round = 1 + 24 reps = 6+8 reps (finished on KBS)

Finished with 5x60 feet walking lunges = 300 ft