Crossfit LPF – CrossFit
Push Press (5X3 PUSH PRESS)
A/B Clock: 31
(15) Work up to a
heavy 5×3 Push Press (rack). Add weight based on feel. No rebounding. Partner up!
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
24 KB Russian Swings
25 Dubs or 75 Singles
24 KB High Pulls (strike)
25 Dubs or 75 Singles
1:00 ME Crunches (any style)
3:00 transition into the
B workout…
Pull Ups, Push Jerks, DB Snatch, and Hand Stand Push Ups (AMRAP – Rounds and Reps)
(13) AMRAP /
Goal: 4R-5R+
Competitor:
5 BAR MUSCLE UPS
7 PUSH JERKS 155/105
9 (1) ALT. DB SNATCH 65/45
11 HAND STAND PUSH UPS
Rx:
7 C2B PULL UPS
7 PUSH JERKS 135/95
9 (1) ALT. DB SNATCH 50/35
11 HAND STAND PUSH UPS
Performance:
7 PULL UPS or
11 JUMPING PULL UPS
9 PUSH JERKS 75/55+
9 (1) ALT DB SNATCH 35/20
11 HAND RELEASE PUSH UPS
Modifications:
Pull Ups: 11 Strict Ring Rows
Push Jerks: Lighten the load or use 2 DB’s (add reps)
DB Snatches: Lighten the load
(Power or Hang Power)
Hand Release Push Ups: Knees. Scale up to assisted Handstand Push Ups (ABMAT, ground or box pike Push Ups)