Wednesday, April 17, 2019
CrossFit Golden - Lacey/Diedre
12:00 PM ~15 of us
Warm Up
2 rounds of
300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat
then w barbell
5 quarter squat
5 tempo 32X0 squat
8 back squat
Weightlifting
Every 4 minutes, for 16 minutes (4 sets):
Back Squat (8 reps each set)
60
65
70
75kg (165#)
I might have been able to go a little heavier. 75kg was tough, but I was not in danger of missing.
Metcon
For time:
1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)
I finished the 800 in 4:30 and then the 1200 at 7:00. I scaled to hanging leg raises and was able to 9/6 every round. The alternating reverse lunges were tough. I started with 20kg and quickly switch to 16kg. Even then, I was doing sets 8/8/4 each round. I finished in 14:52.
CrossFit Golden - Lacey/Diedre
12:00 PM ~15 of us
Warm Up
2 rounds of
300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat
then w barbell
5 quarter squat
5 tempo 32X0 squat
8 back squat
Weightlifting
Every 4 minutes, for 16 minutes (4 sets):
Back Squat (8 reps each set)
60
65
70
75kg (165#)
I might have been able to go a little heavier. 75kg was tough, but I was not in danger of missing.
Metcon
For time:
1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)
I finished the 800 in 4:30 and then the 1200 at 7:00. I scaled to hanging leg raises and was able to 9/6 every round. The alternating reverse lunges were tough. I started with 20kg and quickly switch to 16kg. Even then, I was doing sets 8/8/4 each round. I finished in 14:52.
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