Friday, March 1, 2019
CrossFit Golden - Lacey/Greg
3:30 PM
Warm Up
3 rounds of:
Jump Rope
Leg Raise (with opposite knee bent)
Cossack Squats
Quad stretch / calf stretch
Warm Up
Kips
Cleans
Crossfit Games Open 19.2
(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled
(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
This was a repeat for me. I did the 16.2 workout and officially got 89 reps (not making the 4 minute time cap that year). I finished the 8 minutes as a WOD and my unofficial score would have been 169 reps.
I did it scaled again and had the audacity to line up the plates for 135#.
Round 1: I went 9/9/7 for the hanging knee raises and unbroken on the rope skips. The 95# squat cleans were not too bad, but they were still pretty slow. I finished the round in 3:47
Round 2: I went 7/7/7/4 for the hanging knee raises and then 30/20 on the rope skips. I started the squat cleans at 5:27. I put a belt on for 115# and started, but they were really slow. I finished 9 reps before time was called for an official score of 174 rep!!!! PR!!!!
I wore my Nike Metcon 4 and not lifting shoes. I still had my jump-n-rope. This year I did use borrowed gymnastics grips, which I feel help a lot. It taxes my grip less and I feel more secure on the bar.
This year, I did significantly better and will probably repeat the workout Rx just for grins. I can do singles for the T2B and should get through all 25 in 3-4 minutes tops. Then I should have 50 double unders in 2 minutes, which should leave me a couple of minutes to get some squat cleans in at 135#, my goal will be one every 30 seconds (3-4 reps).
HSPU will be a limiter for quite some time, but I intend to focus on T2B and hopefully be stringing 3 together for the next T2B workout.
CrossFit Golden - Lacey/Greg
3:30 PM
Warm Up
3 rounds of:
Jump Rope
Leg Raise (with opposite knee bent)
Cossack Squats
Quad stretch / calf stretch
Warm Up
Kips
Cleans
Crossfit Games Open 19.2
(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled
(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
This was a repeat for me. I did the 16.2 workout and officially got 89 reps (not making the 4 minute time cap that year). I finished the 8 minutes as a WOD and my unofficial score would have been 169 reps.
I did it scaled again and had the audacity to line up the plates for 135#.
Round 1: I went 9/9/7 for the hanging knee raises and unbroken on the rope skips. The 95# squat cleans were not too bad, but they were still pretty slow. I finished the round in 3:47
Round 2: I went 7/7/7/4 for the hanging knee raises and then 30/20 on the rope skips. I started the squat cleans at 5:27. I put a belt on for 115# and started, but they were really slow. I finished 9 reps before time was called for an official score of 174 rep!!!! PR!!!!
I wore my Nike Metcon 4 and not lifting shoes. I still had my jump-n-rope. This year I did use borrowed gymnastics grips, which I feel help a lot. It taxes my grip less and I feel more secure on the bar.
This year, I did significantly better and will probably repeat the workout Rx just for grins. I can do singles for the T2B and should get through all 25 in 3-4 minutes tops. Then I should have 50 double unders in 2 minutes, which should leave me a couple of minutes to get some squat cleans in at 135#, my goal will be one every 30 seconds (3-4 reps).
HSPU will be a limiter for quite some time, but I intend to focus on T2B and hopefully be stringing 3 together for the next T2B workout.
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