For load:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
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Compare to 220628.
Scaling:
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Shoulder Press
The Push Press
The Push Jerk
The CrossFit Open Kicks Off in 2 Days
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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
Comments on 240227
96 Comments
45kg
45x3
thruster 45kg
115-125-135-145-155 (PR)
145-155-165-175-165
165-155-145-135-135
SP-135, 135, 140, 145, 150
PP-150, 150, 155, 155, 160
PJ-140, 145, 150, 155, 160
M/33/5'7"/219Lbs
E2.5MOM (45:00)
125-130-135lbsx4
StrictPress 1-1-1-1-1-1
135-145-145-155lbsx3
PushPress 3-3-3-3-3-3
155-165-165-175-175lbs-155lbs
PushJerk 5-5-5-4-3-3
Did this one as a semi-slow lift. Probs could've rested the jerks :30 more. StrictPress was good and hit 1RM. PushPress was true, only used calfs to help press; didn't jerk under like habit. Jerks were tiring. Form was dropping in latter sets, so I cut sets early then dropped weight. I'll count 175lbs as my 5RM jerk. Good Lift.
Wonder if I could jerk 205lbs?
M/34/220lbs/5'7"
E2MOM
95-105-115-125-125lbs
StrictPress 1-1-1-1-1
135-145-155-155lbs
PushPress 3-3-3-3
E2.5MOM
155-165-165lbs
PushJerk 5-5-5
Haven't jerked heavy in a long time. Heavy endurance was not there. Rested little more than 2min a set. More rest next time. Baseline strength noted, but not near max. Oh well.
All with 50 kgs.
Recovering after an injury 🤕
SP: 95, 105, 115, 125, 135
PP: 115, 115, 115, 115, 125
PJ: skipped b/c overextended forearms on 125 PP
Finished w/ ab work
lbs
Shoulder Press - 65,75,85,95,115
Push Press - 75,85,105,115,135
Push Jerk - 95,105,115,135,145(failed last rep)
M/5’8”/170/61
SP: 60kg
PP: 65kg
PJ: didn't try to do it because I was with neck and backache.
M/38/6’/176#
SP: 135/145/150/155/160
PP: 165/180/195/205/210
PJ: 145/165/185/205(f4)/x
Deo gratias
Shoulder press: 45.5-50.5-50.5-55.5-
55.5kgPush press: 45.5-50.5-55.5-
60.5-60.5kgPush jerk: 45.5-50.5-55.5-55.5-60.5 kg
M/51/190
145-155-155-155-155
145-150-150-155(2)-150
145-145-145-145-145
Park Hyunwook
February 4th, 2021 at 3:47 pm
Commented on: 210204
M/49/88
Sp165
Pp175
Pj175#
(edited)
Today: 140/165/175
(95/115/135/140/140
140/140/145/155/165
165/170/175/165/165)
6/28/22: 155/175/170
020421: 140#/155/180
11/04/20: up to 135#-str/155-push/160-pj
Shoulder press 1-1-1-1-1
50-52,5-55-57,5-58,5 kg
110 - 115 -121-127-129 lbs
Push press 2-2-2-2-2
60-62,5-63,5-65-67,5 kg
132-138-140-143-149 lbs
Push Jerk 3-3-3-3-3
70-71-71-72,5-73,5 kg
154-156-156-160-162 lbs
EMOM, with dumbbells
90, 90, 100, 100, 100 (all 3 movements)
PRESS: 30-30-35-37,5-37,5
push: 37.5-40-40-45-45
push-jerk: 47,5-50-50-52,5-55
72kg Press
84kg Push press
72kg Push Jerks
M/37/195/183cm
M/ 54 yo/ 5'9"/ 154 lbs
SP 120-125-130-135-135
PP 130-135-140-145-135
PJ 125-130-125-125-125
Total 5850 lbs, average/lift 130 lbs
F/125/55yr
Took the inspiration from Mike Andridge
Done as EMOM
SP: 65.5-70.5-75.5-80.5-85.5
PP: 75.5-85.5-95.5-100.5-100.5
PJ: 85.5-85.5-90.5-90.5-90.5
M/61/6’2”/188
SP 95, 105,115,125,130
PP 125,130,130,130,130
PJ 135,135,135, 135, 135
Could have pushed it a bit more ( pun intended) but being cautious with back.
80-85-90-90-90 lbs.
95-95-100-100-100
100-100-100-100-100 (sets of 5 did not allow me to increase my weight)
Roughly doing a 90 second EMOM
squeezed in a 2000m row to finish
40-42.5-45-47.5-50 kg press
45-46-46.5-47-47.5 kg push press
40-45-45-45-45 kg push jerk
on 240227
Male / Age: 57 / HT - 63" / WT - 140
SP: 65-70-75-85-90
PP: 65-70-75-85-95
PJ: 65-70-75-80-85
M/50-54 👨🏻🦳
weights in kg
SP 50-55-60-62,5-60
PP 65-67,5-70-72,5-70
PJ 75-
77 ,5-70-70-70-7050
55
60
Strict 50-50-50-55-50 Kg
Push Press 50-50-50-50-50 Kg
Push Jerk 40-40-40-40-40 Kg
Strict 50-50-50-55-57.5 Kg
Push Press 57.5-60-60-65-67.5 Kg
Push Jerk 70x3-67.5-67.5-67.5-70 Kg
JV:
shoulder press 1 @ 75, 95, 95, 95,95 (115 incomplete)
push press 3 @ 125, 125, 125, 125, 125
push jerk 5 @ 115, 115, 115, 115, 115
Push Press - 2 x 3 - 65 kg / 3 x 3 - 70 kg
Push Jerks - 2 x 5 - 65 kg / 3 x 5 - 70 kg
PP: 125-130-135-140-140
PJ:125 -135-135-135-145 (for 2)
New goal set 🙏
Goal set 👌
All weights in KG
SP: 55-65-65-65-65
PP: 67-67-68-69-69
PJ: 69 for all 5 sets. Worked on technique on this. I don’t have an Olympic background
PP - 125, 130, 135, 145, 150
PJ - 135, 135, 135, 145, 150
240227
Shoulder Press(X1) 135,155,175,185, 195
Push Press(X3) 195,205,215,225
Push Jerk(X5) 215,225,(230(x3))x3
220628
Shoulder Press(X1) 135,155,165,175,185
Push Press(X3) 185,195,205,210,215
Push Jerk(X5) 205,210*,210,210*,210(f)
*Drop, cleaned and finished reps
Son(16)
240227
Shoulder Press(X1) 115,135,145,155, 165 👀
Push Press(X3) (175)X5
Push Jerk(X5) 165,175,175,185
Strong duo!
Great job guys!
Press 1 @ 115, 125, 130, 135, 145
Push press 3 @ 125, 135, 145, 155, 165
Push jerk 5 @ 125, 135, 145, 150, 155#
M/45.
For Load
Shoulder press, 1-1-1-1-1reps, 145, 155, 165, 165, 170 (LBS)
Push press, 3-3-3-3-3reps, 170,170,185, 185, 190 (LBS)
Push jerk, 5-5-5-5-5reps, 185, 190, 200, 200, 205 (LBS)
I have been working on these movements and being focused on them and my technique for about 3 months. Seem to have some great progress, but I am still trying to be my best self. Work in progress.
Minimum 5 reps with varying weights for each lift
SP heaviest 105#
PP heaviest 115#
Only 1 set at 95# for PJ - right elbow wasn’t doing so hot in the catch so I didn’t want to push the envelope. Besides, I scaled this back with the intent of doing some work in the lifts without causing pain in the elbows.
220628 was similar in execution but I managed to get all 5 sets of PJ.
M/55/210
Shoulder press 1x115-1x125-1x130-1x135-1x140
Push Press
3x145-3x150-3x155-3x160-3x165
Push jerk 5x115-5x120-5x130-5x135-5x150
SP: 105/115/125/135/140
PP: 145/155/165/175/185
PJ: 175/185/195/205/215(3 reps)
Well done!
Sp: 60 - 65 - 70 - 75 - 80 kg
Pp: 80 - 85 - 90 - 95 - 100 kg
Pj: 70 - 80 - 90 - 100 - 105 kg
Great work!
Am I supposed to do this as fast as possible or take rests in between reps and sets?
Rest as needed to allow effort. You are going for your heaviest single on the press, heaviest 3 on the push press and heaviest set of 5 on the push jerk.
It isn’t a timed thing. Each set is unique.
Got it. Thanks
Got it. Thanks
M/34/5'11/185
Only had Dumbbells
Shoulder press 1-1-1-1-1 reps (40lbs DB's/45/50/50/50)
Push press 3-3-3-3-3 reps (40/45/45/45/45)
Push jerk 5-5-5-5-5 reps (35/40/45/45/45)
Press
45-55-55-60-65
Pp
75-75-75-75-75
PJ
75-75-65-65-65 lbs.
Rx
SP: 155-165-170-175-180
PP: 185-195-205-215-225
PJ: 195-205-215-225-230
M/34/175
2023 Quarterfinalist
Great job!
Rx
shoulder press, Final lift 145lb
Push press, final lift 165lb
Push jerk, Final lift 185lb
PP:120/120/120/120/120
PJ:125/125/125/125/125
SP: 115-125-135-140-145
PP: 150-160-165-170-175
PJ: 135-145-155-165-175(F- 2 reps)
Ran out of steam at the end, but a little better overall.
220628:
SP: 115-125-135-140-145(F)
PP: 145-155-160-165-170
PJ: 125-135-145-155-170
210204:
SP: 115-125-135-140-145
PP:150-155-160-165-170
PJ: 120-140-150-160-165
Nice work, glad to see I’m not the only one who got tired.
Nice improvement!
Any improvement is a great thing. Well done bro!
250121:
SP: 120-130-140-145-150(F)
PP: 150-160-165-170-175
PJ: 140-150-155-165-175(F-3)
PP: 55-57-59-60-63
PJ: 63-65-65
SP: 135, 145, 155 (fail), 145, 145
PP: 135, 135, 145, 155, 160
PJ: 155, 155
had to leave early for work, but push jerks were tough at the end.
135-145-155-160-165lbs.
165-175-185-190-195lbs.
145-165-175-185-200lbs.
*All sets with an Axle Bar.
Wow-axle bar--cool!
Great work!
89, 94, 100, 105, 115 RM
PSP:
95, 105, 110, 115, 120 RM
PJ:
95, 105, 115, 120, 135 RM
for time: 22:00 m
Sp
95-105-115-125-135
Pp
140-145-145-150-155
pj
155-155-160-160-160
did a bunch of overhead work with dumbbells
RXd at the Y.
SP: 155-160-165-170-175(F)
PP: 175-180-185-190-195 (PR)
PJ: 195(Fx4)-185(Fx4)-155-155-155
drained the tank hitting the Push Press and didn’t have any juice for the push Jerks. Had to drop weight to save form.
2022-max rounds of 170, 190, 190
2021-max rounds of 165, 170, 170
2020-max rounds of 165, 170, 170
Good work James!
Great job, the Pr too!
Nice PR!
Thanks guys! Looks like a few of us hit that wall at the end today!
Congrats on the PR!
Shoulder Press 1-1-1-1-1 rep
80-85-90-90-90 lb
Push Press 3-3-3-3-3 reps
95-95-95-95-95 lb
Push Jerk (new movement) 5-5-5-5-5 reps
65-70-75-75-75 lb
Welcome!
Shoulder Press
125-135-145-150-155
155-160-165-170-175
155-165-175-180-185
50 lbs DBs
5-6-7-8-10
10-11-12-13-15
15-16-17-18-12-12
Shoulder press 1-1-1-1-1 reps
55-60-65-65-70
Push press 3-3-3-3-3 reps
55-60-60-65-65
Push jerk 5-5-5-5-5 reps
60-60-60-65-65
95-115-135-145-150
115-135-145-155-165x2
115-115-125-135-135 ( got too tired to go heavier)
Good work, Jonathan.
Nice push!
single arm dumbbell shoulder press 5x1 @50lb
single arm dumbbell push press 5x3 @45lb
single arm dumbbell push jerk 5x5 @45lb
+20lb weight vest and holding a 30lb kb on the right.
For load:
Shoulder press 1-1-1-1-1 reps
50-55-60-65-70
Push press 3-3-3-3-3 reps
75-80-85-90-95
Push jerk 5-5-5-5-5 reps
97.5-100-102.5-105-107.5
95,105,110,120,130
135,140,145,150,155
155,155,160,165,170
54,179
Shoulder Press 1-1-1-1-1 reps
43kg-65kg-65kg-75kg-75kg
Push Press 3-3-3-3-3 reps
65kg-75kg-75kg-75kg-75kg
Push Jerk 5-5-5-5-5 reps
65kg-52kg-52kg-52kg-52kg
Kg
Shoulder press
60-70-70-75
Push press
80-85-85-85
Push jerk
80-80-80-80
M/32/5'11"/167
95-106-115-125-136
144-155-157-159-161
163-166-168-170-135
Form was crumbling in the last heavy set of jerks so I dropped the weight for the last set to fix it.
Shoulder press 1-1-1-1-1 reps
45-45-45-45-45 lb
Push press 3-3-3-3-3 reps
65-65-65-65-65lb
Push jerk 5-5-5-5-5 reps
65-65-65-65-65lb
rx--but did as an emom
115/125/125/130/130
115/115/125/125/125
115/95/95/95/95
I was done after the push press, so went lighter
for good technique on the jerks
m/54/175
compare to
rx
130/135/140/145/145#
115/120/125/135/140#
115/125/135/145/135#
m/50/175
Man, EMOM would be a different and tougher dynamic. Good work, Iron Mike.
Nice job Mike!
For load:
Shoulder press 1-1-1-1-1 reps
30-32-36-40-42kg
Push press 3-3-3-3-3 reps
30-40-50-52-54kg
Push jerk 5-5-5-5-5 reps
30-40-50-54-56kg
Globo wod: If you are using iron plates today use weights that you can bring down under control. Consider setting up the safeties in the rack below shoulder height if you need it. You can also do sets across at the same weight for the push presses and push jerks after warm ups. Dumbbells sub is the same, however if you max the available dumbbells do AMRAP sets with good technique.