Thursday, August 29, 2019
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press
Clean warm up
3 clean deadlift
3 high pull
3 hang power
3 power clean
Jerk warm up
10 footwork drills
5 split stance press
8 split jerk
Weightlifting
Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.
85
95
105
115
120
125
130
130#
coaching cue - less dip before drive into jerk
Grace
For Time:
30 Clean and Jerks, 135# / 95#
I scaled this to 95# and finished in 5:22. I did all singles and felt really smooth and maintained good form on all of the reps. I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so. This is a 19 second improvement over the last time I did Grace with the same weight in April.
Kip Swing
Finished with some technique work.
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press
Clean warm up
3 clean deadlift
3 high pull
3 hang power
3 power clean
Jerk warm up
10 footwork drills
5 split stance press
8 split jerk
Weightlifting
Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.
85
95
105
115
120
125
130
130#
coaching cue - less dip before drive into jerk
Grace
For Time:
30 Clean and Jerks, 135# / 95#
I scaled this to 95# and finished in 5:22. I did all singles and felt really smooth and maintained good form on all of the reps. I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so. This is a 19 second improvement over the last time I did Grace with the same weight in April.
Kip Swing
Finished with some technique work.
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