Shoulder Press - Metcon

Wednesday, May 29, 2019

Crossfit Golden - Greg

1200 - 15 of us

Warm Up

2 rounds with pvc of
10 trunk twists
10 pass throughs
10 around the worlds
10 front rack stretch
10 shoulder press
10 push press

empty barbell
klokov stretch
5 - 5 count press
5 - 5 count negative
5 shoulder press

Weightlifting

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

Shoulder Press
Set 1 – 5 reps @ 75% -- 95
Set 2 – 3 reps @ 80% -- 100
Set 3 – 1 reps @ 85% -- 105
Set 4 – 3 reps @ 87% -- 105
Set 5 – 2 reps @ 90% -- 110
Set 6 – 1 reps @ 95% -- 115

Every 2 Minutes for 4 Minutes (2 Sets) of:
Shoulder Press (8 )

Set 7 - 8 reps @ 80% -- 80
Set 8 - 8 reps @ 80% -- 80

This was a tough rep scheme.  I cheated towards the lighter side and only used 65% of 1RM on the long sets.  I estimate my 1RM to be 125#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

This was a deceptive metcon.  It was hard for me to go fast, but I did OK with 300m rows, 25# DB PP and 20" box step overs.  First round took 4:10, second round took 4:30, I finished rowing, 20 DB SA PP and 8 box step overs on the 3rd round for a total of 2+29 reps.