Friday, April 26, 2019
CrossFit Golden - Greg/Janet
1200 - 3 of us
Warm Up
10 minute amrap
10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility
then with barbell
3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press
then footwork
10 split jumps no barbell
5 split stance presses
8 split jerks with bar
Weightlifting
Every two minutes, for 20 minutes (10 sets):
Power Clean & Jerk + Squat Clean & Jerk (1)
Build to today’s heavy.
65
75
85
95
100
105
105
110
110
110#
Coaching cue - Butt back when catching clean in front rack. Butt back when dipping for split jerk.
Grace
For Time:
30 Clean and Jerks, 135# / 95#
Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell. After talking to Greg, I opted to increase the weight to 95# and see how things played out. I felt solid during the movement, but it was definitely slower. I did singles the whole way and finished in 5:41.
DB OH Walking Lunges
4x25' with a 40# DB
CrossFit Golden - Greg/Janet
1200 - 3 of us
Warm Up
10 minute amrap
10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility
then with barbell
3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press
then footwork
10 split jumps no barbell
5 split stance presses
8 split jerks with bar
Weightlifting
Every two minutes, for 20 minutes (10 sets):
Power Clean & Jerk + Squat Clean & Jerk (1)
Build to today’s heavy.
65
75
85
95
100
105
105
110
110
110#
Coaching cue - Butt back when catching clean in front rack. Butt back when dipping for split jerk.
Grace
For Time:
30 Clean and Jerks, 135# / 95#
Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell. After talking to Greg, I opted to increase the weight to 95# and see how things played out. I felt solid during the movement, but it was definitely slower. I did singles the whole way and finished in 5:41.
DB OH Walking Lunges
4x25' with a 40# DB
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