Metcon

Wednesday, May 15, 2091

CrossFit Golden - Lacey/Elizah

1200 - 20 of us

Warm Up

90s jumping jacks
60s bird dogs
90s kb shoot through/back
60s down dog/cobra
90s lat stretch on bench/scorpion

Weightlifting

Three sets of:

Dumbbell Shoulder Press (8 reps @ 2111 (each arm))
Rest 30 seconds

I used 25# and was able to maintain tempo on all 3 sets

Supine Ring Rows (8-10 reps @ 2111)
Rest 30 seconds

These were tough, I did not elevate my feet and was able to maintain good tempo for 8 reps

Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 30 seconds

I went a little light here at 10# DB and was able to do 12 reps/round

Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 30 seconds

These were OK.  I did leg raises, but struggled with the 2 count lower.

Metcon

Metcon (Time)

Four rounds for time of:

50 Double-Unders
30 Kettlebell Swings (32/24 kg)
20 Hand Release Push-Ups

R1:  40 double unders, 20/10 KBS 12kg, 9/6 HRPU
R2:  80 singles, 15/15, 6/4/3/2
R3:  80 singles, 15/15, 5/4/2/2/2
R4:  80 singles, 15/10/5, 4/3/2/2/2/2

The HRPU were by far the worst, but I scaled appropriately, finished the first round in 3:00 and the second in 3:17.  Overall, I was 14:35 for the four rounds.