Tuesday, April 16, 2019
CrossFit Golden - Greg
12:00 PM - 5 of us
Warm Up
arm swings
then
3 rounds of
6 half kneel kb bottoms up press (4kg)
12 quadriped walk (f/b)
6 scap push-ups
20 sec active hang (sup, mix, pro)
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press (2 reps)
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
40
42
44
46
50
52 kg (115#) at 88%, this would put 1RM at 130#
Metcon
Metcon (AMRAP - Rounds and Reps)
In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16
minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees
I partnered with Josh and we agreed to move steady and not try to crush the workout. 30# DB for man makers was good (toughest part was rows). Pull-ups were good first round, went 2-1-1-1-1 on the last round. Burpees are burpees. I went first and we ended up with 6 rounds + 8 reps. I did not have that last pull-up when time was called.
CrossFit Golden - Greg
12:00 PM - 5 of us
Warm Up
arm swings
then
3 rounds of
6 half kneel kb bottoms up press (4kg)
12 quadriped walk (f/b)
6 scap push-ups
20 sec active hang (sup, mix, pro)
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press (2 reps)
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
40
42
44
46
50
52 kg (115#) at 88%, this would put 1RM at 130#
Metcon
Metcon (AMRAP - Rounds and Reps)
In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16
minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees
I partnered with Josh and we agreed to move steady and not try to crush the workout. 30# DB for man makers was good (toughest part was rows). Pull-ups were good first round, went 2-1-1-1-1 on the last round. Burpees are burpees. I went first and we ended up with 6 rounds + 8 reps. I did not have that last pull-up when time was called.
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