Monday, August 26, 2019
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
90 sec of
burpees
pec stretch on rig
jump squat and air squat
banded external rotation
slow hand release push-up
wrist/forearm mobility
quad/ham stretch
down dog / cobra
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Worked out with Damian. Warmed up with 45, 95, 115#
125
130
135
135
135#
kept good tempo on all sets
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
Last time we did this, I got 31 reps. I was shooting for 40, but at the end of the first minute, I was just completing the 8th rep. It only got slower from there. I did really good reps, but only finished with 32 reps.
Accessory
false grip hangs
reverse snow angel
hollow body hold
ghd hip extension 1x5
ghd sit-ups 3x5
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
90 sec of
burpees
pec stretch on rig
jump squat and air squat
banded external rotation
slow hand release push-up
wrist/forearm mobility
quad/ham stretch
down dog / cobra
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Worked out with Damian. Warmed up with 45, 95, 115#
125
130
135
135
135#
kept good tempo on all sets
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
Last time we did this, I got 31 reps. I was shooting for 40, but at the end of the first minute, I was just completing the 8th rep. It only got slower from there. I did really good reps, but only finished with 32 reps.
Accessory
false grip hangs
reverse snow angel
hollow body hold
ghd hip extension 1x5
ghd sit-ups 3x5
No comments:
Post a Comment