Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for push press

WOD #344 – 30 March 2011

W/U: group

WOD: Push-Press 5-5-5
35-55-65-75(PR)-75

AMRAP 10 Minutes
10 Ground to Overhead (75/55) – scaled to 8 @ 45# power snatch
20 Box Jumps (24/20) – scaled to 16 @ 13.5″

total = 7 rnds

WOD #326 – 2 March 2011

W/U: 10 min @ 1 min (3 snatch balance, 3 push up, 3 TTB), 5 min DUs

WOD: Push-Press 3-3-3-3-3
35-55-65-65-65-65-75

15-12-9
Power Snatch (95/65) – scaled to 55#
Ring Dip – banded

time = 8:18

notes:  got at least 1 if not 2 TTP each rnd in W/U – huge improvement in short amount of time.  First consecutive DUs ever – 2-8-4 – milestone!

WOD #314 – 9 February 2011 – Recovery 54

W/U: 10 min @ 1 min (4 hangsquatsnatch, 4 push ups, 4 KTE)

WOD: Push Press 2-2-2-2-2
55-65-65-70-75-75

AMRAP 10 Minutes
5 Handstand Pushups – scaled to 30 sec HSH
10 Pistols
15 KB Swings (1.5/1) – scaled to 30#

rnds = 4 + 17 reps

WOD #298 – 5 January 2011 – Recovery 38

W/U: group warmup, power snatch, sit ups, 3 underdogs, 20 45/90 knee passovers

WOD: Push Press 3-3-3-3-3
55-65-75-80-75

Metcon: 30-20-10
Overhead Squat (95/65) – scaled to front squat @ 65#
Kettlebell Swing (1.5/1pood) – scaled to 30#
Double Under – not scaled

Notes: First true WOD since L3/L4 injury (also first FSs and DUs).  Exhausting, out of breath, and heart rate up.  Left shoulder tweak.  Back felt fine.

WOD #251 – 6 October 2010

W/U: group sprints, bar drills, 10 V sits, 10 pushups

WOD: Push Jerk
2-2-2 (60% 1RM) = 55-55-55
2-2-2 (90% 1RM) = 75-75-75

3 Rounds:
1 Min Hang Power Cleans (95/65) – scaled to 55#
1 Min Front Squat (95/65) – scaled to 55#
1 Min Push Press (95/65) – scaled to 55#
1 Min Rest

total = 135 (HPC = 20, 20, 17; FS = 20, 13, 13; PP = 11, 10, 11)

WOD #250 – 4 October 2010

W/U: row 200m

WOD: Paleo Challenge Baseline

Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)

Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35

total = 160 RX

Notes: happy with these numbers considering busted knee/shin/ankle

WOD #249 – 1 October 2010

W/U: hamstring and lat stretches, snatch balance drills

WOD: Snatch Balance 2-2-2-2
12-32-32-32

AMRAP 10 Minutes
15 Power Snatch (75/55) – scaled to 42
10 Ring Push Ups – scaled to push ups

total = 3 rnds + 2 PS