June 20, 2011

Shoulder Press / CrossFit

Strength Work

Shoulder Press
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then:

Conditioning Work (CrossFit)
2 Rounds for time of:
Row 500 Meters
25 Burpee lateral jumps over ab mat

Cool Down

Stretching

    Filed under: Main

    6 Responses to “Shoulder Press / CrossFit”

    1. Rebecca, on June 20th, 2011 at 5:56 pm :

      Per Steve’s suggestion –went balls to the wall :-) Good Monday fellow CF’s

    2. Dena, on June 21st, 2011 at 6:22 am :

      10:57 Rx

      Did some farmers walks after. Good stuff. B/t those and using the KB I should improve my gri
      and core. I need to keep working on it.

    3. Steven B, on June 21st, 2011 at 6:31 am :

      ha ha. good job Rebecca
      After taking 8 days off I actually was able to bend down to pick something up off the ground and not have a ton of pain. I hope everyone has enough common sense (unlike myself) to take a week off every 3 or 4 months to let your body totally recover. It was hard not to do the workouts because I love training however I think in a few weeks my level will go up.
      Today went with a conservative 175 as my 1 Rep Max weight on Shoulder Press and hit 115×5, 130×5, 150×7.
      Conditioning WOD 8:43 rx

    4. gigi, on June 21st, 2011 at 6:30 pm :

      65×5,70×5,80×6
      Wod 11:05

    5. Christina M., on June 22nd, 2011 at 6:21 pm :

      60×5 70×5 80×5 – Presses

      9:53 on WOD RX

      And Steve I do need to take a week off, I might need like a sponsor or something…. Aaargh!

    6. prices, on March 27th, 2012 at 8:04 pm :

      Good blog post. A lot more people have to read this. I was surprised I hadn’t discovered this earlier.

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