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520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Press Day

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Jan.19 – ROWING CLINIC (only 4 spots left)

Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP

28-21-14-7 reps
Alternating DB snatch (50/35#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl

Modifications are a part of CrossFit, and your ego shouldn’t get in the way

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26 Responses to “Press Day”

  1. Shoulder Press
    85×5-95×5-110×3-115×3-125×3

    WOD @#35
    Time = 8:31

  2. WU + Mob x 1 + 1 min bike
    Group WU + Mob

    Press
    35(5), 42(5), 45(3), 50(3), 55(3)

    WOD @ 20#
    10:05

    Thanks Ingrid!

  3. Shoulder Press
    60 & 70% x 5 (40 & 45#)
    80 & 85% x 3 (50 & 55#)
    90% x AMRAP (60# x 3)

    WOD with 15# DB (Try 20# next time)
    9:37

    Thanks for the DB Snatch tip Ingrid! Made a big difference.

  4. Shoulder Press
    60 & 70% x 5
    80 & 85% x 3.
    90% x AMRAP.
    Failed at 2.5 reps on the 85% (70#). Redid it for the next set of 90% and got 4 reps in

    28-21-14-7 reps
    Alternating DB snatch (50/35#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    This wasn’t as bad as I thought it would be. First time doing overhead lunges so wasn’t sure what weight to use or what to expect. Took it at a steady pace. Used 30#
    Time 9:39

  5. Shoulder Press
    80(5) – 90(5) – 105(3) – 110(3) – 115(4)

    WOD w/ 40#
    11:48

    I’ve got this neck sprain which made the workout uncomfortable and slower.
    Next time I’ll be quicker.

  6. Shoulder Press
    60 & 70% x 5. 50# 60#
    80 & 85% x 3. 65# 70#
    90% x AMRAP. 75# x2

    28-21-14-7 reps. Modified to 18-15-12-9 reps
    Alternating DB snatch (15#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    Did a walk instead of bear crawl and did the oh lunges till mid way through the round of 12 then just did body weight lunges.

  7. Shoulder Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP – 140# X 4

    28-21-14-7 reps
    Alternating DB snatch – 40#
    Stationary DB Overhead Lunges (switch hands as needed) – #25 to save back
    *after each round must complete a 2x5m Bear Crawl

    TIME: 12:29

  8. Shoulder Press
    60 & 70% x 5 (50/55)
    80 & 85% x 3 (60/65)
    90% x AMRAP (70#X3)

    28-21-14-7 reps
    Alternating DB snatch 28#
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    13:12

    Rough going, but glad I used 25#. Plantar fasciitis seems to be acting up this week, slowed me down a little.

  9. Shoulder Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    50-60-65-70-75(3reps)#

    28-21-14-7 reps
    Alternating DB snatch (@20#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    Time: 9:36
    Go heavier next time if back feels good.

    Thanks Ingrid!

  10. Shoulder Press – 140#1RM
    60-70-80-85-90%
    85-100-115-120-125 (x5)

    28-21-14-7 reps
    Alternating DB snatch (50/35#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl
    Used: 45#
    Time: 9:47

    Next time go Rx. Cardio governed this one.

  11. WOD with 30#.. 12:27

    My lungs….

  12. Shoulder Press – based on 110#
    60 & 70% x 5 – 65#, 75#
    80 & 85% x 3 – 90#, 95#
    90% x AMRAP – 100# x 7

    28-21-14-7 reps
    Alternating DB snatch (50/35#) – used 40#
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    Time: 9:03

  13. Shoulder press
    45 x5
    50 x5
    55 x3
    60 x3
    65 x(3)

    For Time:
    28-21-14-7
    Alt DB snatches (20/15#)
    DB OH Lunges
    *after each rd 2x5m bear crawl
    Time: 10.56

  14. Shoulder Press
    60-70-80-85-90%
    105-125-145-155-165 (x3)

    28-21-14-7 reps
    Alternating DB snatch (50#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    Time: 8:48 Rx

  15. Wod- 9:11 Rx

  16. Shoulder Press
    60 & 70% x 5
    80 & 85% x 3
    90% at 115# for 4 reps. Stick with 125 1RM

    28-21-14-7 reps
    Alternating DB snatch (50/35#) Used 40#
    Stationary DB Overhead Lunges (switch hands as needed) Used 25#
    *after each round must complete a 2x5m Bear Crawl
    9:06
    Next time use 45# for snatch and 30# for overhead

  17. shoulder press
    70×5 80×5 90×3 95×3 105×4
    for time
    28-21-14-7
    alt DB snatch 30#
    DB overhead lunge
    2×5 m bear crawl
    9:13

  18. Shoulder Press
    95×5-110×5-125×3-130×3-140×1

    WOD @#40
    Time = 10:56

  19. Shoulder press up to 75# x 3

    28-21-14-7 reps
    Alternating DB snatch (30#)
    Stationary DB Overhead Lunges (switch hands as needed) (30#)
    *after each round must complete a 2x5m Bear Crawl
    11:42
    Thanks Remi for joining me in open gym

  20. shoulder press
    60*5 70×5 80*585×390*4
    for time
    28-21-14-7
    alt DB snatch 35#
    DB overhead lunge
    2×5 m bear crawl
    9:33
    Thanks Kevin

  21. Shoulder Press
    40# & 50# x 5
    55# & 60# x 3
    63# x 6

    28-21-14-7 reps
    Alternating DB snatch (20#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl

    Time: 11:01

  22. Shoulder Presses (Based on 80#)
    60% @ 50# x 5
    70% @ 55 x 5
    80% @ 60# x 3
    85% @ 70 x 3
    90% @ 75 x 1…….umm….maybe my max isn’t really 80# 🙁

    28-21-14-7 reps
    Alternating DB snatch (25#)
    Stationary DB Overhead Lunges (switch hands as needed) (25#)
    2x5m Bear Crawl after each round
    Time: 9:44

    Next time use 35#

  23. Shoulder Presses (Based on 80#)
    60% @ 100# x 5
    70% @ 115# x 5
    80% @ 130# x 3
    85% @ 140# x 3
    90% @ 150# x 3 or 4, can’t remember if it was 3 or 4 reps

    28-21-14-7 reps
    Alternating DB snatch (30#)
    Stationary DB Overhead Lunges (switch hands as needed) (30#)
    2x5m Bear Crawl after each round
    Time: 13:19

  24. Shoulder Press
    55/65/75/80/ 4 @ 81

    28 – 21 – 14 – 7
    DB snatch (35#)
    Single leg KB deadlift (35#)

    8:54

    Open Gym
    Weighted pull up 10# X 5; 12.5# x 3/2; 12.5# x 3/2; 12.5# x 3/2; 15# x 3/1/1

    Bent over barbell row x 5 (85/85/90/95/95)

    Rings rows – 2 sets til failure – 15/16

    3 rounds
    D-ball carry around rig (100#)
    25 KB russian twists (25#)

  25. Shoulder Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    50 – 60 – 70 – 75 – 80 x3
    Need to work on keeping core engaged and rib cage down..

    28-21-14-7 reps
    Alternating DB snatch (25#)
    Stationary DB Overhead Lunges (switch hands as needed)
    *after each round must complete a 2x5m Bear Crawl
    I did muscle snatches mixed with regular snatches.. I did most of the lunges with the weight I my right arm (a work in progress) The bear crawls were the best lol
    11:21

    Open Gym
    2×5 negative Pullups
    6×5 rows with bar on rig

    Bent Over Rows 5×5
    85 – 85 – 90 – 95 – 95

    Ring Rows to failure
    13 – 12

    3 rounds
    100# D-Ball around rig
    20 Russian Twist 25# Kb

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