Tuesday, May 21, 2019
Crossfit Golden - Diedre/Lacey
1530 - 11 of us
Warm Up
90s of
burpees
pec stretch
jump squat + air squat
banded external rotation
slow hrpu
wrist/forearm stretch
quad/hamstring stretch
down dog/cobra
bench press warm-up
8x45
6x75
4x95
2x115
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
I worked with 125# and felt really smooth with good power on the X. Target was 75% of 1RM which would have had me at 135#.
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
I used a 24" box and managed 31 reps. I sped up a little during the last two minutes, but kept a really good pace. Target was 50 reps, but I probably could not have sustained that even jumping to a 45# plate.
Crossfit Golden - Diedre/Lacey
1530 - 11 of us
Warm Up
90s of
burpees
pec stretch
jump squat + air squat
banded external rotation
slow hrpu
wrist/forearm stretch
quad/hamstring stretch
down dog/cobra
bench press warm-up
8x45
6x75
4x95
2x115
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
I worked with 125# and felt really smooth with good power on the X. Target was 75% of 1RM which would have had me at 135#.
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
I used a 24" box and managed 31 reps. I sped up a little during the last two minutes, but kept a really good pace. Target was 50 reps, but I probably could not have sustained that even jumping to a 45# plate.
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