Shoulder Press, 1-1-1-1-1
Push-Press, 3-3-3-3-3
Push Jerk, 5-5-5-5-5
source: crossfit.com workout from a few days ago
time: 45 minutes
works: shoulders, core
difficulty: 6
my effort: 5
This was a long, slow workout designed to tax the shoulders with weight close to their load limit. The idea is that one shoulder press is about as difficult as 3 push presses, which are about as difficult as 5 push jerks. I found this to be relatively true.
Obviously the progression involves using the legs and core on an increased basis as the shoulders fatigue, allowing you to lift more and also to get the explosive power of the hips involved in the last sets.
I didn't lift all that much, as I was feeling fairly sore from some earlier workouts. Plus, straight shoulder presses have never been my strongest suit.
If you attempt this workout, remember that it calls for 1-2 minutes of rest and recovery between each set (to allow the maximum amount of weight to be moved).
My splits:
115-120-125-115-115
115x3-120x3-125x3-125x3-120x3
145x5-140x5-135x5-135x5-135x5
PS. Feeling those GHD situps today!
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