Thursday, January 10, 2019
CrossFit Golden - Lacey, Diedre
12:00 PM
Warm Up
2 rounds
30 second star jump
10 swimmers
10 DB row (1 arm)
10 DB pushpress (1 arm)
Banded Thorasic walk up/Partner Thorasic Stretch
Seated OH Press
Build to heavy 3 rep set over 15 minutes
45
65
85
95
105#
Metcon
12 min AMRAP
4 bar muscle up
8 T2B
12 DB Push Press (50/35) in each arm
I scaled this to 4 push ups and 4 ring banded ring dips. Kipping leg raises. 25# DBs.
I got 3 Rounds + 18 reps
CrossFit Golden - Lacey, Diedre
12:00 PM
Warm Up
2 rounds
30 second star jump
10 swimmers
10 DB row (1 arm)
10 DB pushpress (1 arm)
Banded Thorasic walk up/Partner Thorasic Stretch
Seated OH Press
Build to heavy 3 rep set over 15 minutes
45
65
85
95
105#
Metcon
12 min AMRAP
4 bar muscle up
8 T2B
12 DB Push Press (50/35) in each arm
I scaled this to 4 push ups and 4 ring banded ring dips. Kipping leg raises. 25# DBs.
I got 3 Rounds + 18 reps
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