Monday, July 22nd, 2019
Crossfit Golden - Lacey/Paige
1200 - 16 of us
Warm Up
30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats
then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats
barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch
snatch
Weightlifting
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
I enjoyed this and felt really good about my mechanics. Coaching cue - straight down and up on high hang. I went 45, 45, 50, 50, 50 and 55#.
Metcon
For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar
I scaled this to 55# hang power snatches and tuck ups. I was able to keep a good steady pace and finished in 7:44. My back felt fine, but I want to continue to test it in small increments.
Crossfit Golden - Lacey/Paige
1200 - 16 of us
Warm Up
30s air squats
30s lateral lunges
30s dead ball slams
30s goblet squats
then 3 round of
10 trunk twists each direction
10 pass throughs
10 pvc punch up
10 pvc snatch balance
10 oh squats
barbell warm up
hang high pulls
muscle snatch
high hang snatch
hang snatch
snatch
Weightlifting
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch (1)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
I enjoyed this and felt really good about my mechanics. Coaching cue - straight down and up on high hang. I went 45, 45, 50, 50, 50 and 55#.
Metcon
For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar
I scaled this to 55# hang power snatches and tuck ups. I was able to keep a good steady pace and finished in 7:44. My back felt fine, but I want to continue to test it in small increments.
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