Three Wise Men

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