Note the slight changes to our Strength Programming today
I don't know where CFHR is, but this is a pretty good tutorial. For a good article on Floor Presses (and overall great training website), check out this article from Robertson Training System by clicking HERE
Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
Floor Press 3 x 5 (begin around 75-80% of your Bench Press 1rm)
Conditioning: Tabata Mash Up:
- Air Squats
- Push Presses (75/45#)
For the Conditioning, you will then alternate :20 of all-out Air Squats, :10 rest, :20 of all-out Push Presses, and :10 of rest. Repeat that 8 times. Your score is the total number of Squats and Presses completed.
Post weights and reps to comments.
Bench: 185X2, 140X5
ReplyDeleteMETCON: RX @ 14 airsq. +10 pushpress
FS: 3x5 @ 85 FP: 80
ReplyDeleteMetcon as RXed lowest rep Air squaut 13 / 10 push press
front sq: 135*5*3; floor press: up to 205*5*1
ReplyDelete187 reps in metcon
Lovin the energy of the 5am crowd!!! So fun having such a big class before the sun comes up. Nice work everyone on trying new things and giving your all on that metcon!
ReplyDeleteswod: FS: 2x5@115,1x6@115, floor press 3x5@135
ReplyDeletenetcon: 151 reps rx
205 front squat / 205 floor press
ReplyDelete227 reps @ 75 lbs
@Crossfit East Village San Diego
ReplyDelete8 SP
10 Hanging leg Raises
12 HR Pushups
14 FR Barbell Lunge
6 Rds @ 80 #. 30 sec rest between rds
21:37
SWOD: FS 3x5 @ 125 / FL Press 3x5 @ 145
ReplyDeleteMETCON: 175 RX
Front Squat: 90x5x3
ReplyDeleteFloor Press: 65x5x3
Metcon: 229 as rx'd
forgot: front SQ. 135# bottom to ankle
ReplyDeleteSWOD: FS 3x5@ 115, floor press 3x5@ 95
ReplyDeleteMetcon: lowest reps air squat 16, push press 13
Swod: 85#FS, 75#FP
ReplyDeleteMetcon: 231 reps
SWOD: 3x5 @105 Front Squat
ReplyDelete2x5 @80, 1x3 @80
Metcon: lowest squat 13, push press 7
SWOD: 3x5 FS @105, 3x5 Floor Presses @70
ReplyDeleteMetcon: Air Squads: 68; Push Presses@45-160
SWOD: 65
ReplyDeleteMetcon: 153