Monday, August 19, 2019
Crossfit Golden - Eliza/Lacey
1200 - 4 of us
Warm Up
1 min row
1 min quad/lunge
1 min foam roll wall slide
1 min row
1 min air squats
1 min foam roll thoracic stretch
1 min row
1 min hip flexor band stretch
1 min squat and reach back
1 min row
1 min banded clams
1 min own stretching (pass throughs)
Weightlifting
Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.
I went
45
50
55
60
65
70
75
75#
Coaching cue - shoulders back
Metcon
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
I scaled this to 45# and was able to hold 8/7 for all three sets. It was hot and my runs fell apart, going from 2:03 to 2:45 by the end. Overall, I finished in 11:07.
Crossfit Golden - Eliza/Lacey
1200 - 4 of us
Warm Up
1 min row
1 min quad/lunge
1 min foam roll wall slide
1 min row
1 min air squats
1 min foam roll thoracic stretch
1 min row
1 min hip flexor band stretch
1 min squat and reach back
1 min row
1 min banded clams
1 min own stretching (pass throughs)
Weightlifting
Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.
I went
45
50
55
60
65
70
75
75#
Coaching cue - shoulders back
Metcon
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
I scaled this to 45# and was able to hold 8/7 for all three sets. It was hot and my runs fell apart, going from 2:03 to 2:45 by the end. Overall, I finished in 11:07.
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