Wednesday, January 9, 2019
CrossFit Golden - Ryan, other girl
12:00 PM
Warm Up
8 min AMRAP
10 air squat
5 pass through
5 good morning
5 trunk twist
10 waiter OHS
5 OH duck walk
Barbell Warm Up
4 High Hang (HH) Pull
4 High Hang Muscle Snatch
4 High Hang Power Snatch
4 OHS
-
1 HH squat snatch
1 Hang Squat Snatch
I used a 35# bar for the warm up and then started building up
35#
45#
50#
55#
60#
65#
75#
75#
MetCon
5 Rounds of
20 WBS (20/14)
5 Squat Snatch (135/95)
I scaled to a 12# wall ball and 55# squat snatch and got time capped at 12 min with 3 round + 15 reps. It was a good scaling and I could do singles without failing any lifts.
CrossFit Golden - Ryan, other girl
12:00 PM
Warm Up
8 min AMRAP
10 air squat
5 pass through
5 good morning
5 trunk twist
10 waiter OHS
5 OH duck walk
Barbell Warm Up
4 High Hang (HH) Pull
4 High Hang Muscle Snatch
4 High Hang Power Snatch
4 OHS
-
1 HH squat snatch
1 Hang Squat Snatch
I used a 35# bar for the warm up and then started building up
35#
45#
50#
55#
60#
65#
75#
75#
MetCon
5 Rounds of
20 WBS (20/14)
5 Squat Snatch (135/95)
I scaled to a 12# wall ball and 55# squat snatch and got time capped at 12 min with 3 round + 15 reps. It was a good scaling and I could do singles without failing any lifts.
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