CrossFit East Bay WOD 3-12-08: Press/Push-Press/Push-Jerk
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
Categories
Climbing WODs , Olympic Lifting , Video , WOD2 Comments
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I did the intermediate workout:
55-60-65-65-70(fail)/60-65-70-70-70/60-65-70-75-50: total score = 205
I also did the climber's workout. I started with the very easiest V0 at GWPC.
Thanks for the encouragement and the great workouts Max. After 5 weeks of 3 to 4 sessions per week of CrossFit, I noticed a considerable improvement in my skiing -- better balance, cleaner form & a willingness to take more risks. Thanks again!