Strict Press - Metcon

Friday, March 13, 2020

Crossfit Golden - Lacey

1530 - 8 of us

Warm Up

1 min jumping jacks
5 wall slides (3131 tempo)
15 Y-T-W

then 2 rounds of
front rack mobility
barbell hold overhead
barbell slow strict press
russian box step ups

Weightlifting

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press

Set 1 – 5 reps @ 75% - 75#
Set 2 – 3 reps @ 80% - 80#
Set 3 – 1 reps @ 85% - 85#
Set 4 – 3 reps @ 87% - 90#
Set 5 – 2 reps @ 90% - 95#
Set 6 – 1 rep @ 95% - 105#

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80% - 80#

These were good weights and I was able to maintain good form.  Against a 1 RM of 115 it was a little light at 70%

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 DB Goblet Hold (24″/20″; 50/35 lb DB)

I scaled this to 35# dumbbell and 20" box.  The row and push presses were fine.  The box step overs were tough.  I finished the first round in 4:00, the second round in 4:30 and I managed 8 of the 20 box step overs at the 12:00 mark.  Total 2 Rounds + 29 reps.