Thursday, June 6, 2019
Crossfit Golden - Diedre
1200 - 10 of us
Warm Up
10 min amrap
10 front facing scorpions
10 scap push ups
15 1-2-3 bench pulls (5 each direction)
10 push-ups
5 dip negatives
Weightlifting
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press (2)
2 reps @ 80%
I estimate my 1RM to be around 185# and went with 145# which felt really good for all 8 sets.
Metcon
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)
15 Ring Dips
I did the 400 m run, scaled the push press to 20# and scaled the ring dips to 8 matador dips (3/3/2)
R1: 2:10 run, 3:25 round
R2: 2:20 run, 7:05 round
R3: 2:20 run, 10:55 round
R4: 2:30 run, 14:48 round
Crossfit Golden - Diedre
1200 - 10 of us
Warm Up
10 min amrap
10 front facing scorpions
10 scap push ups
15 1-2-3 bench pulls (5 each direction)
10 push-ups
5 dip negatives
Weightlifting
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press (2)
2 reps @ 80%
I estimate my 1RM to be around 185# and went with 145# which felt really good for all 8 sets.
Metcon
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)
15 Ring Dips
I did the 400 m run, scaled the push press to 20# and scaled the ring dips to 8 matador dips (3/3/2)
R1: 2:10 run, 3:25 round
R2: 2:20 run, 7:05 round
R3: 2:20 run, 10:55 round
R4: 2:30 run, 14:48 round
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