Monday, August 12, 2019
Crossfit Golden - Eliza/Janet
1200 - 15 of us
Warm Up
ankle/glute prep
shoulder prep
8 min amrap of
30 second rope skips
2 slam ball complex
-5 deadlift
-5 front squat
-5 thruster
-5 ball slam
6 ring rows
barbell warm up
snatch
-knee shift
-high pull
-muscle snatch
-overhead squat
-hang squat snatch
clean
-clean deadlift
-clean pull
-power clean
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
I scaled this to 55# and managed 2 complete rounds = 30 reps
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
I scaled this to 55# and kipping pull-ups and managed 1 round + 10 reps = 40 reps
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
I scaled this to 20" box jump overs and a 14# wall ball and managed 1 Round + 12 reps = 57 reps
Total = 127 reps
This is a repeat for me. I did this workout on November 11, 2015. That time I went a little heavier, but got fewer reps. 65# on squat snatch and 95# on clean. I did 2; 1+8; 1+8 = 121 reps
GHD Accessory work
5 hip extensions
5 sit-ups
5 hip extensions
5 sit-ups
Crossfit Golden - Eliza/Janet
1200 - 15 of us
Warm Up
ankle/glute prep
shoulder prep
8 min amrap of
30 second rope skips
2 slam ball complex
-5 deadlift
-5 front squat
-5 thruster
-5 ball slam
6 ring rows
barbell warm up
snatch
-knee shift
-high pull
-muscle snatch
-overhead squat
-hang squat snatch
clean
-clean deadlift
-clean pull
-power clean
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
I scaled this to 55# and managed 2 complete rounds = 30 reps
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
I scaled this to 55# and kipping pull-ups and managed 1 round + 10 reps = 40 reps
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
I scaled this to 20" box jump overs and a 14# wall ball and managed 1 Round + 12 reps = 57 reps
Total = 127 reps
This is a repeat for me. I did this workout on November 11, 2015. That time I went a little heavier, but got fewer reps. 65# on squat snatch and 95# on clean. I did 2; 1+8; 1+8 = 121 reps
GHD Accessory work
5 hip extensions
5 sit-ups
5 hip extensions
5 sit-ups
No comments:
Post a Comment