Wednesday, September 11, 2019
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
1 min top of box pigeon stretch
1 min Jefferson Curl
1 min KB handle press into psoas
then
8 min amrap of
6 kettlebell deadlift
6 russian kbs
6 kettlebell single leg romanian deadlift
6 hollow body / superman
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
2 reps @ 80% of 1-RM Deadlift
I went with 225# (75% of 300# 1RM)and could maintain good form on all 8 sets. I was a little lightheaded after each set and settled in to take a breath at the top of each rep. That helped.
Metcon
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Toes to Bar
I scaled this to 12kg kettlebell; I managed 2 sets on round 1 and 2 and then switched to 3 sets 10/8/6.
I scaled this to a 20" box and was able to keep a steady pace and stand tall.
I scaled this to kipping leg raises and was able to go 6/6.
R1 - 2:26
R2 - 5:20 (2:54)
R3 - 8:45 (3:25)
R4 - 11:55 (3:10)
R5 - 15:24 (3:29)
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
1 min top of box pigeon stretch
1 min Jefferson Curl
1 min KB handle press into psoas
then
8 min amrap of
6 kettlebell deadlift
6 russian kbs
6 kettlebell single leg romanian deadlift
6 hollow body / superman
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
2 reps @ 80% of 1-RM Deadlift
I went with 225# (75% of 300# 1RM)and could maintain good form on all 8 sets. I was a little lightheaded after each set and settled in to take a breath at the top of each rep. That helped.
Metcon
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Toes to Bar
I scaled this to 12kg kettlebell; I managed 2 sets on round 1 and 2 and then switched to 3 sets 10/8/6.
I scaled this to a 20" box and was able to keep a steady pace and stand tall.
I scaled this to kipping leg raises and was able to go 6/6.
R1 - 2:26
R2 - 5:20 (2:54)
R3 - 8:45 (3:25)
R4 - 11:55 (3:10)
R5 - 15:24 (3:29)
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