Grace

Monday, January 28, 2019

CrossFit Golden - Greg

12:00 PM

Warm Up

5 minute AMRAP

10 air squats
10 mountain climbers (5 each leg, not quick, hold stretch)
10 Pass Throughs
10 Prone arm raises

I got through 2 rounds and started a few more air squats

Barbell Warm Up

5 High Pulls
5 Hang High Cleans
5 Hang Cleans
5 Power Cleans
-
5 Strict Press
5 Push Press
5 Push Jerk

Power Clean and Push Jerk

1 rep every 2 minutes, build to heavy single

85
95
105
115
125
135
145
145#

Grace

30 Clean and Push Jerk

Rx would be 135/95#

Recommended was 60-65% of early heavy single.

I used 85# (63%) and the weight was on the high side.  I probably should have gone with 75#.

Either way.  I started off with 4 reps and then switched to singles.  I finished in 5:00 and felt good about the effort.