Wednesday, June 26, 2019
Crossfit Golden - Lacey/Paige
1200 - 10 of us
Warm Up
8 min amrap of
10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs
I got through ~3 rounds
barbell warm up (35#)
4 high hang pull
4 muscle snatch
4 ohs
6 snatch
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
I went
45
50
55
60
70
-
75
80
85
90
95 PR!
Coaching cue - really stay punched up with active shoulders
The weight felt pretty good through 85#. 90 and 95# were power snatches with an overhead squat
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)
This was as bad as it sounded but over pretty quick.
R1: step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2: step overs, 5/5/5 (8:20, 3:25)
R3: step overs, 5/4 (10:33, 2:13)
I feel like the scale was perfect, based on the estimate per round.
Reverse Hyper
My back was a little tight so I finished with the reverse hyper
2x8x90#
Crossfit Golden - Lacey/Paige
1200 - 10 of us
Warm Up
8 min amrap of
10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs
I got through ~3 rounds
barbell warm up (35#)
4 high hang pull
4 muscle snatch
4 ohs
6 snatch
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
I went
45
50
55
60
70
-
75
80
85
90
95 PR!
Coaching cue - really stay punched up with active shoulders
The weight felt pretty good through 85#. 90 and 95# were power snatches with an overhead squat
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)
This was as bad as it sounded but over pretty quick.
R1: step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2: step overs, 5/5/5 (8:20, 3:25)
R3: step overs, 5/4 (10:33, 2:13)
I feel like the scale was perfect, based on the estimate per round.
Reverse Hyper
My back was a little tight so I finished with the reverse hyper
2x8x90#
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