Thursday, August 1, 2019
Crossfit Golden - Greg/Diedre
1200 - 10 of us
Warm Up
I missed the following suggested warm up and did 1 min on the assault bike instead
10 min amrap of
10 fire hydrant
10 band resisted glute bridge
10 prisoner squats with 40X0 tempo
10 lateral lunges
Front squat warm up
triceps barbell smash
10 1/4 front squats
10 front squats with pause at bottom
Weightlifting
Front Squat (4)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
I went
5x95 (47%)
4x135 (67%)
3x145 (72%)
2x155 (76%)
1x165 (81%)
1x175 (86% of 203# 1RM 04/13/2019)
4x135#
Rest 2 minutes between sets.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
The last time I did Karen was in 2017 and I used a 20# wall ball and it took me 14:26. The goal for today was 8-12 minutes. I was debating between a 10# or 14# wall ball and ended up splitting the difference. I worked in sets of 15-15-15-15-15-15-10-10-10-10-10-10 and this was pretty good. At 5 minutes I was 90 reps in and working very smoothly and methodically. I finished in 9:13.
Finished with foam rolling and some kip swings. My back felt really good for the entire workout.
Crossfit Golden - Greg/Diedre
1200 - 10 of us
Warm Up
I missed the following suggested warm up and did 1 min on the assault bike instead
10 min amrap of
10 fire hydrant
10 band resisted glute bridge
10 prisoner squats with 40X0 tempo
10 lateral lunges
Front squat warm up
triceps barbell smash
10 1/4 front squats
10 front squats with pause at bottom
Weightlifting
Front Squat (4)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
I went
5x95 (47%)
4x135 (67%)
3x145 (72%)
2x155 (76%)
1x165 (81%)
1x175 (86% of 203# 1RM 04/13/2019)
4x135#
Rest 2 minutes between sets.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
The last time I did Karen was in 2017 and I used a 20# wall ball and it took me 14:26. The goal for today was 8-12 minutes. I was debating between a 10# or 14# wall ball and ended up splitting the difference. I worked in sets of 15-15-15-15-15-15-10-10-10-10-10-10 and this was pretty good. At 5 minutes I was 90 reps in and working very smoothly and methodically. I finished in 9:13.
Finished with foam rolling and some kip swings. My back felt really good for the entire workout.
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