Shoulder Press - Metcon

Wednesday, August 7, 2019

Crossfit Golden - Eliza/Lacey

1200 - 10 of us

Warm Up

3 rounds of

20 bunny hop f/b
20 bunny hop s/s
10 plate around the world
10 plate ground to overhead
10 deadbug

1 min stretch - triceps/lats/wrists

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (2-4 reps @ 20X1)
If you achieve 4 successful reps, increase the load in the next set.

I maintained good tempo for the following loads:

65
75
85
90
95#

Metcon

For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

I finished the row in 3:21; used 25# DB for the push press (weight was not heavy but form was tough); I scaled to kipping leg raises; high quality burpees jumping back and forwards

Accessory Work

2 rounds of
20 Russian Twists
10 Rear delt db fly