CrossFit Push Press 3-2-2-1-1-1 For Time: 30 DUs 21 KBS 53/35 7 HSPU 30 DUs 18 KBS 6 HSPU 30 DUs 15 KBS 5 HSPU 30 DUs 12 KBS 4 HSPU 30 DUs 9 KBS 3 HSPU 30 DUs 6 KBS 2 HSPU 30 DUs 3 KBS 1 HSPU 30 DUs Competitors EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. *Sequence ends on 5th set of BS. 4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds 1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds Conditioning: 1) For time: Row 30 Calories 50 Thrusters 65/45# 40 C2B Pull-ups *Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB. Barbell 1) Snatch pulls (%1rm sn) – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%, 1×3@90% 2) Overhead squats (%1rm sn) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% 3) Seated press behind head – Work up to 3 sets of 3 at high intensity 4) Rdl (%1rm clean) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%
Posted on: Wed, 21 Jan 2015 03:01:07 +0000
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