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.