A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1RM)
B.
AMRAP 2:
6 Push Presses (135/95 lbs)
12 Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1RM)
B.
AMRAP 2:
6 Push Presses (115/75 lbs)
12 Ring Dips or Assisted Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Building to a heavy single
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1RM)
B.
AMRAP 2:
6 Push Presses (95/65 lbs)
12 Box Dips or Push Ups
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

I’m a big fan of the new programming. Just sayin’.
Strict Press: 8595110115125130140145. Failed 3 times at 150 couldn’t get back to my 1RM of 155.
Metcon: 4+13 Rx’d.
Strict Press: hit 200
Metcon: 6+7 RX
I’ve got a good feeling about Brett hitting 195200 today.
Press: 85110120125135145150160
165170175(f)
Metcon: 7+2 rx
Strict Press – up to 145 (10 pound PR)…Failed at 150
Metcon – 5 +1 L2
Good exposure on weaknesses today
Strict Press – Worked up to 160
Metcon: 6+2 L2 (115# and 10 RD per round)
A happy Joe L is a happy PCF!! And that is all…
Strict Press210 (PR), previous was 205
Metcon9+5 RX
I got 9+6 but wrote 9+5 for some reason.
Mark no repped my first 210 press due to slight knee bend. He had a smirk on his face when he told me.
Strict press: 180
Metcon: 9+7rx
Shane, I fixed your metcon score. I wouldn’t have though if I didn’t get that one last dip though.
Strict Press: 85 to 155; 160 (PR), 165(f), 165(f)
Metcon: 7+1 Rx
EMOTM felt like a timed math test
Strict Press: 200
Metcon: 5 + 7 Rx
Thanks Mark “no rep” M for the public shaming, er…. I mean encouragement on the press..
Strict Press: 85110120125135145150160; 175 – 185 – 195
Metcon: 9+7 Rx – TRex wins again!!!
Jp/Dave, nice scores fellas (squeezing a stress ball and grinding my teeth as I type this).
Dave gets the win due to Crossfit HQ ringdip standards. They mention something about shorts arms and no reps.
…but Shane, they didn’t set a PR before their Metcon score. So you have that going for you, which is nice. (can’t beat a good Caddyshack quote)
Nice job Brett!
JP, imagine your strict press if you had to push that bar a whole ‘nother 18 inches. Then you’re in my world. 🙂
Dave also gets the win for use of “though” in a sentence. Hard to get that word in more than once by my experience. Very nicely done.
Did this at the Police Academy. We only have straight dip bars.
SP 80#
2 + 8 rx weight and strict dips no kip.
Nice job Mel!
SP: 80 (5# PR)
Metcon: 4+6 L2
Nice job today guys !