Bench Press - Metcon

Friday, February 1, 2019

Crossfit Golden - Lacey

12:00 PM

Warm Up

Partner slam ball tosses

10 throw like WBS
10 each side throw sideways
10 throw overhead
10 each side pass (back to back)
10 russian twists (setting ball in the center, 1 partner each side)

I partnered with Zach and we used a 15# slam ball

Weightlifting

Five sets of:

Bench Press ( 2-4 reps @ 20X1)
Rest 90 seconds
Ab-Wheel Roll-Outs (6-8 reps @ 3020 )
Rest 90 seconds

I did
4 x 135
4 x 155
3 x 165
2 x 165
2 x 165

and 6 roll-outs each round

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run
20 Toes to Bar
20 Hand Release Push Ups

R1 - 400 meter run, lowers on floor, 20 HRPU (4:41)
R2 - 300 meter run, lowers on floor, 16 HRPU / 4 Knees (4:26)
R3 - 300 meter run, lowers holding rig, 20 knees (4:45)

14:00 total.