Thursday, May 16, 2019
CrossFit Golden - Greg/Diedre
1200 - 14 of us
Warm Up
10 pulsing lunges each leg
10 banded side steps each direction
10 banded squats
5 cat/cows
15s each side lat mobility
barbell warm up
8 minutes to build to starting weight
20, 40, 60, 70kg
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Front Squat (2)
90% or more of 1-RM
Based on a 1 rep max of 92kg, I opted for 80kg (176#, 87%) and was able to maintain straight sets
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes:
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)
Rest 3 minutes, and then…
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes:
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)
I scaled to a 20" box and 14# for the wall ball shots and got 3+8 for the first metcon and 3+16 for the second metcon.
CrossFit Golden - Greg/Diedre
1200 - 14 of us
Warm Up
10 pulsing lunges each leg
10 banded side steps each direction
10 banded squats
5 cat/cows
15s each side lat mobility
barbell warm up
8 minutes to build to starting weight
20, 40, 60, 70kg
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Front Squat (2)
90% or more of 1-RM
Based on a 1 rep max of 92kg, I opted for 80kg (176#, 87%) and was able to maintain straight sets
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes:
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)
Rest 3 minutes, and then…
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes:
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)
I scaled to a 20" box and 14# for the wall ball shots and got 3+8 for the first metcon and 3+16 for the second metcon.
No comments:
Post a Comment