Eat Real Food, Not Too Much, Mostly Plants

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

Monday, January 14, 2019

OH Press - Helen

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

Pass Throughs
Inch Worms
Prone Press

OH Press

Every 3 minutes for 15 minutes build to heavy single

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


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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