Thursday 091015

Ricky Frausto Filed Under:

WOD
Push Press 6x3 (92.5%)

Work up to 92.5% of your 1RM in the Push Press over 5 sets, using the following percentages:
55-62.5-70-77.5-85-92.5

followed by,

As many rounds in 4 minutes of:
7 Muscle Snatches, 98/63 pounds
15 Double Unders

Rest 1 minute. Repeat for a total of 4 cycles.

Muscle Snatch Demo

Post all rounds completed to comments.














Kelli shows us her tire flipping skills.

12 Responses to "Thursday 091015"

1. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255571669287#c4513147915920657812'> October 14, 2009 at 8:54 PM
2. Niiiice Kelli!
3. paul Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255611134142#c632543509061439414'> October 15, 2009 at 7:52 AM
4. Fun day! 169x3 for push press, 2, 3, 3, 3 for metcon.
5. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255611172658#c5546291725531092270'> October 15, 2009 at 7:52 AM
6. Did 119# on last set of push press and 3 rounds in each of the cycles of the metcon using 53# on muscle snatch; doubleunders were good with the exception of the 1st round in the 1st cycle.
   
   Great job 6 a.m.!!
7. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255615454370#c2399689303518046401'> October 15, 2009 at 9:04 AM
8. Pushpress 169 x 3 (174x2). Shoulders still a little tweaky since the muscleup wod. Metcon 4,3,3,3.
   
   TAPE YOUR FINGERS! my pinkys ripped...poor little gumpers....
9. Gina Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255617040173#c5682216174874004263'> October 15, 2009 at 9:30 AM
10. 119# push press, 2 rounds each for the metcon. I am still slow with double unders, but hopefully getting better.
11. BigD Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255619586785#c2908100085329997332'> October 15, 2009 at 10:13 AM
12. 167# on push press. Got one word for the metcon.. FRUSTRATING! My brain had trouble with the muscle snatch concept. Thanks for working with me Joe. Double unders still not clicking so had to do the single under option for half the sets. Thanks Greg P for the little tip on the timing though. Gives me something to practice at home...
13. Jess Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255623724553#c4723910877871991919'> October 15, 2009 at 11:22 AM
14. 77# on push press
    
    MetCon-3, 4, 4 and 4
    I struggled on the first round with the muscle snatch and my jump rope. I felt like I was being whipped with it and brought back some childhood memories when I didn't listen to my parents. :u( (j/k)
    
    Great job 6 am peeps
15. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255654973850#c1073430366925178815'> October 15, 2009 at 8:02 PM
16. Got up to 174 on push press, and did 4,3,3,3 at 88# for the metcon. My shoulders and lower back are pretty much shot. Great job 5:30!
17. JimmyG Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255660346307#c7341958533788349845'> October 15, 2009 at 9:32 PM
18. 189 on the pp
    
    3-2.5-2-2 for a total of 9.5
19. Paula Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255661460814#c5209529692616748890'> October 15, 2009 at 9:51 PM
20. 114# on Push press
    4,3,2,2 on Metcon with 43# Muscle snatches
    Snatches felt pretty good....went unbroken. But, double unders were a different story.... the first round was good then it went down hill from there! Shoulders were burning!
    
    Awesome job 6:30!!!
    
    Happy Belated Birthday Allison!!!
21. Addi Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255688812345#c7561556092662576268'> October 16, 2009 at 5:26 AM
22. 120# Push Press - I don't know what I'm doing wrong, but they feel a little slow and sloppy.
    
    Metcon - 4, 3(2 dus short of 4. damn.), 3, 3 = 13
    
    I liked this one, but lowering the bar killed my back - must have gotten lazy with it. (not surprising) Damn training plates.
23. Donohoe Says: http://crossfitomaha.blogspot.com/2009/10/thursday-091015.html?showComment=1255698084791#c2781195062185716502'> October 16, 2009 at 8:01 AM
24. great job nooners,
    I did 3,3,2.95,2.95 the last two I missed it by one burpee. So finished shoulder press with 184 i think i was going behind the head and it was a lot better for me since I can not carry the bar on my chest yet.
    It was a great class yesterday.
    Donohoe out....