Monday, January 14, 2019
CrossFit Golden - Ryan, Lacey
12:00 PM
Warm Up
2 Rounds of
Banded left/right steps with KB in Front Rack
Plank reach under and extend
KBS
Pass Throughs
Inch Worms
Prone Press
OH Press
Every 3 minutes for 15 minutes build to heavy single
95
105
115
120
125
failed 130
Push Press
Then 2 additional sets of push press 80-85% of max for reps to failure (still on 3 minute interval)
I used 100# (80%)
9 reps
8 reps
Helen
3 Rounds for time
400m Run
21 KBS (53/35)
12 Pull-ups
I scaled this to a 35# KB and switched to jumping pull-ups on the second round and it still took me 14:37 to finish. Primarily based on a really slow run.
CrossFit Golden - Ryan, Lacey
12:00 PM
Warm Up
2 Rounds of
Banded left/right steps with KB in Front Rack
Plank reach under and extend
KBS
Pass Throughs
Inch Worms
Prone Press
OH Press
Every 3 minutes for 15 minutes build to heavy single
95
105
115
120
125
failed 130
Push Press
Then 2 additional sets of push press 80-85% of max for reps to failure (still on 3 minute interval)
I used 100# (80%)
9 reps
8 reps
Helen
3 Rounds for time
400m Run
21 KBS (53/35)
12 Pull-ups
I scaled this to a 35# KB and switched to jumping pull-ups on the second round and it still took me 14:37 to finish. Primarily based on a really slow run.
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