A better way to work your weaknesses

5
May

A better way to work your weaknesses

BtN Push Press
Build up to a heavy 3

Clean Pulls x5
75-80-85-90-95%

Cashout – Sled Pushes!

Check out the video below if you want to improve on your gymnastics endurance. Have a flip phone and can’t watch the video? No worries. It’s all typed out for you HERE.

16 Responses

  1. Cody Jorgensen

    Dropped into Crossfit Onside in Halifax this a.m, guess what strength was…BENCH PRESS 5X5 ..lol. Big chest week Bro!

  2. Jen C

    This is exactly what I have been looking for 🙂 We have been chatting Mario and I was getting it a little bit, but the visual here helped.

    Question:
    If you desire to increase muscle endurance for weighted lifts (versus gymnastic movements), what percents should you start out working with?

    Example:
    My max 3 rep Push Press is 80lbs. I want to increase my muscle endurance for the Push Press in WODs. What percentage of weight on the bar should I start out with when applying it to this EMOTM/20 mins program?

    CFM is so great . Love our coaches 🙂 Merci Mario 🙂

  3. BtN Push Press
    Build up to a heavy 3
    35-55-65-75-85 ……….. excited to have 85# over my head and absolutely NO wrist pain 🙂

    Clean Pulls x5
    75-80-85-90-95%
    100-110-115-125-130

    Cashout – Sled Pushes (40 m – down the gym and back)
    – 55 secs
    – 49 secs

    So, as Im getting ready to leave, I realised that we usually do 20m. I was so dissapointed this morning, becasue I usually add weight to the sled, and no one was adding weight this morning, so I did it with no weight. Well, let’s just say the way back was GROSS and slow and now I know why!

  4. MARK D

    MOB + WU + 15 KBS + 15 WBs

    Group MOB

    BtN Push Press
    Build up to a heavy 3
    WU – 45#, 65#
    85#, 95#, 105#, 115#

    Clean Pulls x5
    75-80-85-90-95%
    95#…had to loosen lower back out

    Cashout – Sled Pushes
    2 x (10m x2)

  5. WUx1 +15 wb+15kbs

    BtN Push Press
    Build up to a heavy 3
    95-115-125-135-145×1

    Clean Pulls x5
    95-135-155-185-205-215

    Cashout – Sled Pushes!
    26 and 29 secs

  6. Gilles

    mob wux1 +15 wall ball
    +15 KBS
    group mob wu
    BTN push jerk
    65×3 85×3 85×3 90×3
    clean pull
    90×5 5 set
    cash out sled pushes
    2×20 m
    28 28

  7. BtN push press X 3
    135 – 185 – 205 – 225 – 235 (singles) they were too heavy to rack.

    Clean Pulls X 5
    225 – 245 – 260 – 275 – 285

    Best class in 2016 so far… until stupid sled pushes :D.

    Thanks Ron!

  8. BTN push press x3
    65-85-106-115-125#

    Clean pulls x5
    125-150-160-170-180#

    Sled push 2x20m
    First round just sled
    Second round sled + 45#

  9. Front Squats 5-5-3-1-1-3-5
    165(5) – 190(5) – 215(3) – 255(1) – 265(1…PR 10#) – 225(3) – 200(5)

    BtN Push Press x 3 to 175#

    Clean Pulls x 5 to 220#

  10. Open Gym – 7.5 km row
    15 wall balls
    15 kbs

    BtN push press x 3 to 65
    Clean pulls x 5 to 80

    2x 20m sled push – one with the sticky sled and one with the glider

    Nice meeting some of our new evening folks!!!

  11. Melissa Hickey

    WU 15 wallballs @ 8# and 15KBS @ 25#
    BtN Push Press
    Build up to a heavy 3
    35, 40, 45, 40 #

    Clean Pulls x5
    75-80-85-90-95%
    55, 65, 75, 80, 85

    Cashout – Sled Pushes
    2 x 20m

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