Push Press - Metcon

Tuesday, October 8, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

1 min jumping jacks

then

3 rounds of
5 inch worms
10 side clam thoracic opener / down facing snow angels
10 pass throughs
10 around the worlds
10 single arm kb push press
1 min kb deadlifts

Weightlifting

Five sets of:
Push Press (5 Reps)

Build to today’s heavy 5 reps.
Rest 2 minutes

I warmed up with 45# and 65#

Sets for
75
85
95
105
110#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

I scaled this to a 65# barbell, but worked on double unders getting 30 per round

I ended up with 3 rounds + 41 reps.  First round took around 2:30 and then they slowed down.