Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Warm up: -Banded Good morning -PVC Overhead squats -Snatch balance Snatch: Find 1 RM Front Squat: Find 1 RM
A)Extensive C&J warm up. MUST have at least 8 heavy sets BEFORE doing the 2 sets at 90% B) Clean & Jerk: 2 sets x 1 rep @ 90% C) Front Squat: 4 sets x 1 rep @ 90% D)… Read more »
Power Snatch: 4 sets x 3 reps @ 75% Power Clean: 4 sets x 3 reps @ 75% Back Squat: 5 sets x 7 reps @ 70% Push Press: 2 sets x 5 reps @ 75%
Clean DL + Clean & Jerk: 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Front Squat: 3 sets x 5 reps @ 75% Accessory: Hanging Leg raises 3 sets x 12 reps
Snatch: Perfect reps!! 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Back Squat: 3 sets x 5 reps @ 75% Push Press: 5 sets x 3 reps @ 75%
Clean Pull + Power Clean + C&J: 4 sets x 3 reps @ 85% 4 sets x 3 reps @ 87% 1 1/4 Back Squat: 5 sets x 4 reps @ 85% Accessory work: banded Face pulls – 2 sets… Read more »
Today's CrossFit WOD
Are you dedicated to your overhead press? Making sure you’re getting in upper body compound exercises that aren’t just the bench press? Are you sure your form is beautiful—tight core, tight quads, tight glutes? That’s awesome! And yet, has your overhead press stopped moving up in weight, or (even more dreaded) started moving down in weight, no matter how much work you put in? Significantly less awesome.
Fortunately, there are quite a few ways to bust through your overhead press plateau. From rest and recovery (sorry!) to power cleans, there is a wide array of plateau-busting methods to try.