Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for DB push press

WOD #258 – 18 October 2010

W/U: 3x(10 wallball, 10 KB, 10 BJ, 10 push)

WOD: High Bar Back Squat 3-3-3

Wendler Back Squat 5-5-5+
65×3-95×5-105×5-125×5

4 Rounds:
1 Minute AMRAP DB Hang Squat Cleans (35/25) – scaled to 15# DB
1 Minute AMRAP DB Push Press
1 Minute Rest

total = 168

Notes: Right knee continues to be limfac in BS depth and confidence.  Metcon splits with 15# DBs (HSC/PP = 18/24 , 20/24, 20/22, 18/22)

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WOD #196 – 5 July 2010

W/U: run 1 lap, dynamic stretches

WOD: Squat 1-1-1-1-1-1-1
65×3-85-105-115-125-130-135-140

3 Rounds
10 DB Push Press (50lb/30lb) – scaled to 25#
50 Double Unders – scaled to 30

time = 5:31

WOD #48 – 25 September 2009

W/U: group

WOD: 5 Rounds
AMRAP in 3 minutes of:
1 Heavy DB Power Clean, 55/35 lbs (scaled to 15#)
2 DB Push Press (15#)
3 Burpees
20 Yard Shuttle (Preferred) or 1 Lap
Rest 1 Minute

rnd 1 = 7, rnd 2 = 5 4/7, rnd 3 = 5, rnd 4 = 5, rnd 5 = 5; total = 22 4/7

WOD #25 – 3 August 2009

W/U: 1 lap, 3x (10 SPT, 10 OHS, 10 push ups, 5 pull ups, 2 samson stretches)

WOD: for total reps
75 sec Max Kettlebell Swing, 1.5/1 pood (scaled to 20#) = 30
45 sec Plank Hold
75 sec Max Double Unders (scaled to single unders) = 120/2 = 60
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs (scaled to 35#) = 18
45 sec Plank Hold
75 sec Max Ring Dips (blue band) = 18
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs (scaled to 15# each) = 20
45 sec Plank Hold

total reps = 146

next time go with KB @ 25#, SDHP @ 45#, DBPP @ 20#