Thursday, February 7, 2019
Crossfit Golden - Coach Lacey/Diedre
12:00 PM
Warm Up
EMOM x 12 min
6 kettlebell rack reactive step up - 8kg
8-10 banded pull through
30 jumping jacks
calf/hamstring stretch
Metcon
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
This Metcon was brutal. I started with 135# and the first round felt OK. A good 8/7 and then 150 single unders. The second round, I stripped to 115# after going 5/3/3 at 135#. Looking at the clock, I scaled to 100 single unders. The final round I did at 95# which felt light, but sustainable for the 8/7 split. I finished again with 100 rope skips
Time 7:10
Weightlifting
Three Sets:
Single Leg Romanian Dead Lift (6 reps each leg @ 4011 )
Rest 60 seconds
Barbell Glute Bridge (6 reps @ 20X1 )
Rest 60 seconds
Candlesticks (3 Reps)
(1 rep pike/1 rep staller/ 1 rep pancake)
Rest 60 seconds
I used 8kg KB for the SLRDL; 65# for Glute Bridge
Crossfit Golden - Coach Lacey/Diedre
12:00 PM
Warm Up
EMOM x 12 min
6 kettlebell rack reactive step up - 8kg
8-10 banded pull through
30 jumping jacks
calf/hamstring stretch
Metcon
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
This Metcon was brutal. I started with 135# and the first round felt OK. A good 8/7 and then 150 single unders. The second round, I stripped to 115# after going 5/3/3 at 135#. Looking at the clock, I scaled to 100 single unders. The final round I did at 95# which felt light, but sustainable for the 8/7 split. I finished again with 100 rope skips
Time 7:10
Weightlifting
Three Sets:
Single Leg Romanian Dead Lift (6 reps each leg @ 4011 )
Rest 60 seconds
Barbell Glute Bridge (6 reps @ 20X1 )
Rest 60 seconds
Candlesticks (3 Reps)
(1 rep pike/1 rep staller/ 1 rep pancake)
Rest 60 seconds
I used 8kg KB for the SLRDL; 65# for Glute Bridge
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