Strict Press - Metcon

Tuesday, August 9, 2022

CFG - Janet

1200 - 14 of us

Warm-up

2 ROUNDS

Short Lap Run

5 Slow Air Squats + 5 Narrow Stance Squats

5 Reverse Snow Angels

5 Push-Up to Down Dog

INTO…

2 ROUNDS

10 Jump Squats

5/5 Moose Antlers

5 Face Down Scorpions

5 Scap Pull-Ups + 5 Kip Swings

Strength

Shoulder Press (6-6-6*)

Superset - 12 DB Goblet Heel Elevated Narrow Squats

*1+1/2 Strict Press

1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders

-Rest as Needed b/t Sets-

Week 6 of 9

I used 55# for the strict press and then felt really close to the correct weight.  It was a lot of time under tension.  I might have had another 5# in me.  I used an 8kg KB for the goblet squats.

Workout

Metcon (AMRAP - Rounds and Reps)

3 SETS*

AMRAP x 3 MINUTES

6 Thruster (115/75)

9 Pull-Ups

-Rest 1:00 b/t Sets-

Pick up where you left off

I scaled to 55# thrusters and jumping pull-ups and still struggled with this one.

First 3 minutes - (2+12) 2 Rounds + 6 thrusters + 6 Pull-ups

Second 3 minutes - (5+3) 3 pull-ups + 2 Rounds + 3 thrusters

Third 3 minutes - (7+6) 3 thrusters + 9 pull-ups + 1 rounds + 6 thrusters