Iron Grip CrossFit – CrossFit
The overhead press, AKA shoulder press, is one of the true great tests of raw upper body strength. Pursuing excellence in this lift is well worth the effort.
https://www.youtube.com/watch?v=xe19t2_6yis
https://www.youtube.com/watch?v=p7j02V1fIzU
https://www.youtube.com/watch?v=fpUD0mcFp_0
https://www.youtube.com/watch?v=vdezTMulJ-k
Warm-up
Warm-up (No Measure)
Shoulder press
15-10-7-5-3-3-1-1
15 reps w/ PVC
10 reps w/ Barbell
work up to 90% 1RM
Weightlifting
Shoulder Press (10 Rounds – 2 reps @ 90% every 90 seconds)
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP
Hollow rocks
1st broken set do: 10 Wallballs @ 10/9′ w 20/14#
2nd broken set do: 10 Kettlebell swings @ 53/35
continue alternating between wall balls and KB swings
every time a set of hollow rocks is broken.
score is total number of hollow rocks completed.
Rx+ =
30/20# MB
70/44# KB