Tuesday, February 26, 2019
CrossFit Golden - Lacey/Diedre
12:00 PM - 16 of us
Warm Up
10 minute AMRAP
DB OH carry around gym (20#)
10 Murphy Press (stabilize one shoulder with kettlebell, rotate/pronate dumbbell while pressing with other shoulder)
5 Plank walk out
30 second shoulder stretch
I did 3 rounds
Barbell Warm Up
empty barbell
10 strict press
5 dip stand
10 push press
Weightlifting
Five Sets of:
Push Press (3-4 reps)
Rest 2 minutes
Build to today’s heavy 3-4 reps.
I went 95/105/115/125/135#
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups
The Alternating OH Reverse Lunges were new to me. I used 35# and was still unstable and bending my elbows instead of keeping them locked out.
First round - banded pull-ups
Second round - could not hold banded unbroken
Third round - jumping pull-ups
Fourth round - jumping pull-ups
3 Rounds + 23 reps
CrossFit Golden - Lacey/Diedre
12:00 PM - 16 of us
Warm Up
10 minute AMRAP
DB OH carry around gym (20#)
10 Murphy Press (stabilize one shoulder with kettlebell, rotate/pronate dumbbell while pressing with other shoulder)
5 Plank walk out
30 second shoulder stretch
I did 3 rounds
Barbell Warm Up
empty barbell
10 strict press
5 dip stand
10 push press
Weightlifting
Five Sets of:
Push Press (3-4 reps)
Rest 2 minutes
Build to today’s heavy 3-4 reps.
I went 95/105/115/125/135#
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups
The Alternating OH Reverse Lunges were new to me. I used 35# and was still unstable and bending my elbows instead of keeping them locked out.
First round - banded pull-ups
Second round - could not hold banded unbroken
Third round - jumping pull-ups
Fourth round - jumping pull-ups
3 Rounds + 23 reps
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