Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Monday, September 15, 2025

Push Press - Metcon

Monday, September 15, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

Echo bike
PVC pass throughs
Glute bridges
Plank should taps
Inchworms

Barbell warm-up
Kipping warm-up

Strength

Every 2:00 x 5 Sets
1 Power clean + Push Press x 5 @ heavy but maintainable

I built up from 75-80-85-90-90 pounds.  It seemed like a heavy 5 rep load.  I might have had 95 or 100 in me, but not sure.

Conditioning

RXConditioning 
 5 rounds For Time:
 10 Power Cleans (155/105)
 10 Push Press (same load)
 20 Toes to bar
 
Goal: Sub 12:00/ Cap: 14:00

Intermediate: 135/95 + 15 Toes to bar 
Baseline: 55/35lb. + Hanging leg raises or lying leg raises

This was as bad as I expected.  I scaled aggressively to 65 pounds for the power cleans and push presses and did leg raises for the core component.  I still pushed all the way to the cap, finishing in 13:38.  I was able to break up the power cleans 9/1 and then 5/4/1.  I held onto the bar for all 10 push presses, but was taking significant pauses at the chest.  The leg raises started out 10/10 and then 5/5/5/5.

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