Monday, March 18, 2019
CrossFit Golden - Lacey, Janet
12:00 PM ~ 14 of us
Warm Up
1 min air squats
1 min goblet wall sit
then 3 rounds of
30 DU
10 Goblet Squats
10 Banded Pull-Throughs
5 Lat/Tri Stretch (on ground with knees under and elbows under, rock back with flat back)
Spend 6 minutes working up to 75% or 1RM
Front Squat
6 sets of 3 reps E2OM
work up from 75% to 85%
50
55
60
65
70
70kg (155#; 85% of 182#)
Metcon
12 min AMRAP
20 KBS (24/16kg)
30 Air Squats (active)
40 DU
I scaled this to 16 kg swings, 20 air squats and 20 speed balls and managed 4 Rounds + 2 Reps.
Reverse Hyper
3x8x45#
Jumping C2B
2x5
Strict CoB
2-2-2-1-1
CrossFit Golden - Lacey, Janet
12:00 PM ~ 14 of us
Warm Up
1 min air squats
1 min goblet wall sit
then 3 rounds of
30 DU
10 Goblet Squats
10 Banded Pull-Throughs
5 Lat/Tri Stretch (on ground with knees under and elbows under, rock back with flat back)
Spend 6 minutes working up to 75% or 1RM
Front Squat
6 sets of 3 reps E2OM
work up from 75% to 85%
50
55
60
65
70
70kg (155#; 85% of 182#)
Metcon
12 min AMRAP
20 KBS (24/16kg)
30 Air Squats (active)
40 DU
I scaled this to 16 kg swings, 20 air squats and 20 speed balls and managed 4 Rounds + 2 Reps.
Reverse Hyper
3x8x45#
Jumping C2B
2x5
Strict CoB
2-2-2-1-1
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