Shoulder Press - Metcon

Thursday, May 2, 2019

CrossFit Golden - Eliza/Lacey

1200 ~16 of us

Warm Up

1 min each of
boot strappers
banded face pull
quarter squat jumps
pass throughs
stretch - ankles, mountain climbers
prone shoulder swimmer
pvc 1 sp + 1 pp

barbell

10 empty barbell then work up to starting weight

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press (2)

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 85-88%
*Sets 5-6 – 2 reps @ 90-93%

Based on a 125 # (56 kg) strict press I did:

40 x 5
45 x 3
47 x 2
49 x 2
51 x 2
52kg (115#) x 2

Felt good, but right shoulder a little twingey.

Metcon

Metcon (AMRAP - Reps)

Two sets for max reps of:

90 seconds of Double Unders
Rest 30 seconds
90 seconds of Push Press (135/95#)
Rest 30 seconds
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Handstand Pushups
Rest 30 seconds

This was a pretty good workout, despite my thinking it was only 1 round instead of 2.  The double unders were great.  The Push Press OK (I used 95#), but the HSPU sucked.  I tried to do negatives the first round and then switched to box hspu on toes/knees

R1
DU - 78
PP - 14
DU - 60
HSPU (negatives) - 3

R2
DU - 32
PP - 10
DU - 53
HSPU (box toes/knees) - 4/5

Walking Lunges with 50# DB OH

18/18/12/12 feet

The plan was 100 feet total, but the dumbbell got heavy.