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3SB 3.1 Push Press and fun AMRAP

CrossFit Shropshire – CrossFit


Press and Push press

Light -> heavy

75-100 quality reps

MWod shoulders and hips in warmup

Push Press (10×3@75%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

20 One Arm Dumbbell Snatch (Alternatings), 55/35 lbs

10 Burpees

Cool down


Run 100m, 3 butterfly + 5 Kiping pull ups + max rep strict.

Or just strict if you need to with 1031 tempo.

Pull-ups (3 butterfly + 5 kips + max rep strict )


Speed push press to continue on the wave of constant progression.

Then a wod to complement it. 15 mins, and high volume of 1 arm snatches.

Only do the advanced cool down if you can, otherwise just do strict pull ups with a 1031 tempo.


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