3RM Push Press and a Running Clock

Rosie 'smashing'' through WOD1 at CrossFit Smash 2013. Photo courtesy of John Parr.

Rosie ‘smashing” through WOD1 at CrossFit Smash 2013. Photo courtesy of John Parr.

Thursday 25.9.14

A. Work up to a 3RM Push press

B. 3 x ME Push Press @ 60% of A

C. 4 min running clock:
400m run
in remaining time.. max burpees

rest 2 minutes – then –

6 min running clock
AMRAP:
12 over-the-box jumps
20 KB Swings 24/16kg

Post loads and rounds to comments

  • Nathan says:

    A: Worked up to 75kgs, protecting my back a bit so didn’t go to max
    B: 20 x 45kg, 15 X 47.5, 11 x 47.5

    C: 30 Burpees + 4 rounds & 4 box jumps

    Enjoyed tonight’s strength and WOD, even though I despise burpees I really need to do some more of them so they suck less 🙂

    Hit some bench press with Will after the session, shoulders were a bit smoked from push-press.
    Bench: 5×70, 3×85, 2×90, 5×75, 3×95 – called it there due so a sore shoulder.

  • KJ says:

    A: 60kg. Gave 65 a crack – but push jerked the 2nd one.
    B: 11 & 13 @35kg. So went to 45kg – and got 7.
    C: 50 burpees. 5 rounds and 3 KB swings. (Needed to prove I hadn’t burnt out on the burpees! Haha!) thanks Karl – it was nice working with you 🙂

  • TessaW says:

    A: 50kg
    B: Worked at 32.5 – 11,11,12
    C: 28 Burpees and 3 rounds + 15 KBS (finished the 5 off after the buzzer)

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