Press - Metcon

Tuesday, June 13, 2023

Garage Gym

1500

Warm Up

Jumping Jacks

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Strength

Every 2:30, 4 Sets

5 Strict Press @ 75%

Rest 20 seconds

3 Push Press @ 80%+

I scaled this to 75 and 80# (63% and 66% of estimated 120# strict press).  I moved well and it was a good challenging weight.

“The Sting of Wisdom”

3 Rounds

4:00 AMRAP

3 *Body Blasters

5 Box Jump Overs 24/20′

10/7 Calorie Bike

2:00 rest

*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow

This was brutal.  I did the body blasters, 24" box and switched the bike to a 200 meter run that I was finishing in about 1:20.  I picked up the next set where I left off the previous set.  I have a lot of work to do on my pull-ups and upper body pulling strength in general.

Set 1 - 1 Round + 2-2/3 body blasters

Set 2 - 2 Round + 7 reps

Set 3 - 4 Rounds (Hail Mary run, finished 10 seconds over cap)

Programming from Vintage CrossFit

Strict Curl, Reverse Grip

45

55

65

75 failed

Prepping to use this as a possible USAWA record lift.