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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, January 16, 2019

Metcon - Run, PU, T2B, HRPU

Wednesday, January 16, 2019

Crossfit Golden - Paige/Greg

4:30 PM

Warm Up 

3 Rounds of

8 half kneel KB Bottom Up press
10 Lateral banded walk
12 Scap Push-ups
Short Lap

Then set up for metcon
4 strict pull up (or variation)
6 T2B (or variation)
8 Tempo HRPU


6 Rounds Every 5 minutes do

400m Run
8 Strict Pull-ups
12 T2B

I scaled this right out of the gate with a 300m run.  I did a couple of strict pull-ups in round 1 and quickly switched to banded pull-ups.  The last 2 rounds, I did ring rows.  I scaled T2B to kipping straight leg raises.  I scaled the HRPU to banded HRPU during the first round.

My times were reasonably consistent


Accessory Work

2 rounds of
1 min reverse snow angel
1 min side plank right
1 min side plank left

As expected this was tough, I could hold about 10 seconds before needing to rest.

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