Friday, September 27, 2019
Crossfit Golden - OPEN GYM
1300
Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)
Warm Up
400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough
Metcon
I modified the 9.27.19 Crossfit Metcon to
3 Rounds of
10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises
Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds. Each round was taking me roughly 2:30, so this simulated a partner workout.
Snatch
25
35
45
55
65
70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead
Ring Work
False grip practice
5 ring pull-ups
1 hour total workout
Crossfit Golden - OPEN GYM
1300
Talked to Pat Burke, he is doing inside sales at Meritech (Industrial hand wash solutions)
Warm Up
400m run
10 boot strappers
5 superman
10 lateral lunge
5 hollow hold
10 single leg box jumps - I went to 12" and this was tough
Metcon
I modified the 9.27.19 Crossfit Metcon to
3 Rounds of
10 Lateral Box Jump Overs - 45# plate
15 Thrusters - 55#
20 Hanging Knee Raises
Between rounds I did the OH DB hold with 15# DB for 60 seconds and rested 90 seconds. Each round was taking me roughly 2:30, so this simulated a partner workout.
Snatch
25
35
45
55
65
70 - this was not real smooth
65# - this is the upper limit for me right now with good technique, fast under the bar and stable overhead
Ring Work
False grip practice
5 ring pull-ups
1 hour total workout
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