Monday, October 10, 2022

Push Press - Metcon

Monday, October 10, 2022

CFG - Greg

1200 - 11 of us

Warm-up 

2 ROUNDS
5 Good Mornings
5 Cat/Cows
5/5 Moose Antlers
5 Up Dog to Down Dog
INTO…
2 ROUNDS
10 Slam Ball Ground to Overhead
5 Cuban Presses w/empty barbell
10 Alt. Deadbugs
5/5 Single Arm DB Push Press

Strength

Push Press (6x5 @ 70-75%*)
*Base percentages off 2-Rep Heavy.

(Score is Weight)
Week 2 of 11
 
I did 6 sets at 90# (69% of 2-Rep Heavy) and was able to maintain good mechanics

Metcon

Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - 20 Alt. DB Push Press (50/35)|(35/20)
MIN 2 - 25 Anchored Sit-Ups
MIN 3 - :45 Max Slam Balls (30/20)

(Score is Lowest Reps of Slam Balls)

I scaled this to 25# alt db push press.
I scaled to 20 anchored sit-ups
I scaled to 15# slam ball

Scaling was good.  I could have probably managed a little heavier on push press.  20 sit-ups was tough, but manageable.  I took some pauses on the last round.  I got 18-18-18-19 reps on the slam ball.  WOD score = 18.  Going heavier would not have done me any favors.

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