Thursday, December 27, 2018
CrossFit Golden - Coach Lacey
12:00 PM
Warm Up
1 minute burpees
1 minute scorpion push-up
1 minute calf stretch
Handstand kick-up and holds
Barbell Warm-up
10 OH press
10 push press
10 push jerk
Push Jerk
3x63
3x63
2x73
2x73
1x83
1x93
1x103
1x103#
Designed to go from 75% of 1RM to 95% of 1RM
12 min AMRAP
40 double under
20 DB snatch (50/35)
10 HS Push-ups
I did double unders the first round then switched to 120 singles. I used 35# for DB and did pike push-ups.
I managed 2 rounds + 46 reps. I should have used a lighter DB. That was by far the toughest movement for me and the double unders were gone after the snatches and push-ups.
CrossFit Golden is a really nice facility and very close to the office. It is clean, well appointed and organized. The class times should typically work for me.
CrossFit Golden - Coach Lacey
12:00 PM
Warm Up
1 minute burpees
1 minute scorpion push-up
1 minute calf stretch
Handstand kick-up and holds
Barbell Warm-up
10 OH press
10 push press
10 push jerk
Push Jerk
3x63
3x63
2x73
2x73
1x83
1x93
1x103
1x103#
Designed to go from 75% of 1RM to 95% of 1RM
12 min AMRAP
40 double under
20 DB snatch (50/35)
10 HS Push-ups
I did double unders the first round then switched to 120 singles. I used 35# for DB and did pike push-ups.
I managed 2 rounds + 46 reps. I should have used a lighter DB. That was by far the toughest movement for me and the double unders were gone after the snatches and push-ups.
CrossFit Golden is a really nice facility and very close to the office. It is clean, well appointed and organized. The class times should typically work for me.
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