Posts tagged with ‘push press’

  • WOD Blog | Workout of the day

    MONDAY 27-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO COURTNEY GUSH AND PHILLIP BOTHA FOR SUNDAY!

    STRENGTH

    UNILATERAL STRICT KB PRESS

    3 x max reps (5+)

    Non dominant arm to failure first, then
    repeat the same amount of reps on the
    opposite side.

    A2: SUPINE BENT OVER ROW

    3 x 15, all AHAFP

    CONDITIONING

    LEVEL 1

    Alt. EMOM 15:
    1: 75 singles
    2: 12 Dbl DB push press
    3: 12 heavy Russian swings

    LEVEL 2

    Alt. EMOM 15:
    1: 75 DU
    2: 12 HSPU
    3: 5 power cleans, 85/60

  • WOD Blog | Workout of the day

    TUESDAY 21-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Seated C2B pull-ups
    5 x 8-10 reps

    LEVEL 2

    Strict ring muscle-up
    5 x 3 reps

    B: CONDITIONING

    10-9-8-7-6-5-4-3-2-1 reps for time:
    3/4 BW push press
    TTB

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    WEDNESDAY 12-12-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!

    LEVEL 1

    A: STRENGTH

    Overhead reverse lunge
    5 x 5/leg

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

    LEVEL 2

    A: STRENGTH

    Overhead squat
    Build to a heavy single in 20 minutes

    Work from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″