Monday, July 29, 2019
Crossfit Golden - Lacey/Paige
1200 - 14 of us
Warm Up
1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash
3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press
empty bar
slow dip and drive
fast dip and drive
push press
Push Press
Take 20 minutes to build to today’s heavy Push Press
75
95
115
125
135
145
150
155#
160 - failed
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar
I scaled this to 30# dumbbells and kipping leg raises. We were challenged to do high quality burpees every round. I paced it well and finished with 5 rounds + 8 reps. I finished the first round in 1:40 and then slowed considerably.
Crossfit Golden - Lacey/Paige
1200 - 14 of us
Warm Up
1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash
3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press
empty bar
slow dip and drive
fast dip and drive
push press
Push Press
Take 20 minutes to build to today’s heavy Push Press
75
95
115
125
135
145
150
155#
160 - failed
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar
I scaled this to 30# dumbbells and kipping leg raises. We were challenged to do high quality burpees every round. I paced it well and finished with 5 rounds + 8 reps. I finished the first round in 1:40 and then slowed considerably.
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