Friday, April 5, 2019
CrossFit Golden - Janet/Lacey
1630 ~ 9 of us
Warm Up
air squats
duck walk
lateral lunges
plate thrusters
mountain climber - rotate knee
ankle driver
bear crawl
Front Squat
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat (2)
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
65, 70, 75, 80, 85kg (188#)
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
75# thrusters
V-ups (that turned into knee ups)
20" Box Jump Overs
12:41
Walking Lunges with 50# racked on right shoulder
CrossFit Golden - Janet/Lacey
1630 ~ 9 of us
Warm Up
air squats
duck walk
lateral lunges
plate thrusters
mountain climber - rotate knee
ankle driver
bear crawl
Front Squat
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat (2)
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
65, 70, 75, 80, 85kg (188#)
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
75# thrusters
V-ups (that turned into knee ups)
20" Box Jump Overs
12:41
Walking Lunges with 50# racked on right shoulder
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