Tuesday, February 5, 2019
CrossFit Golden - Lacey/Diedre
12:00 PM
Warm Up
2 Rounds of
1 minute jump rope
Star Plank (15s each side)
10 mountain climber circles
10 segmented/banded glute bridges
10 air squats 32X1 tempo
Front Squat Warm Up
6 min
Front Rack Stretch
5 quarter squat / finish rep
5 squat at 32X1 tempo
build weight
Front Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat ( 1 rep @ 32X1)
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
115
135
145
150
155
160
Maintained good cadence throughout
Metcon
Metcon (AMRAP - Reps)
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) (RX+ 185/125 lbs)
I used 95# and managed 4-4-3-4 reps for 15 total reps.
CrossFit Golden - Lacey/Diedre
12:00 PM
Warm Up
2 Rounds of
1 minute jump rope
Star Plank (15s each side)
10 mountain climber circles
10 segmented/banded glute bridges
10 air squats 32X1 tempo
Front Squat Warm Up
6 min
Front Rack Stretch
5 quarter squat / finish rep
5 squat at 32X1 tempo
build weight
Front Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat ( 1 rep @ 32X1)
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
115
135
145
150
155
160
Maintained good cadence throughout
Metcon
Metcon (AMRAP - Reps)
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) (RX+ 185/125 lbs)
I used 95# and managed 4-4-3-4 reps for 15 total reps.
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