Reverse Lunges - Pull-ups - Metcon

Wednesday, September 25, 2019

Crossfit Golden - Lacey/Janet

1200 - 9 of us

Warm Up

10 min amrap of
20 walking lunges
10 arm circles each direction
10 air squats
10 single arm bent over db row
10 ankle drivers
10 single arm db strict press
5 down facing snow angels

Weightlifting

Four sets of:
Front-Racked Alternating Reverse Lunges (16-20 reps)
Rest 60 seconds
Weighted Pull-ups (4-6 reps @ 2110)
Rest 60 seconds

I struggle with reverse lunges and kept the weight light at 15, 25, 30, 30# for 16 reps of the front racked alternating reverse lunges.

I felt great on the pull-ups and could hold the tempo for 4 reps on all 4 sets (unweighted)

Metcon

For time:
40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs)
20 Pull-Ups (RX+10 Bar Muscle ups)
30 Wall Ball Shots
15 Pull-Ups (RX+8 Bar Muscle ups)
20 Wall Ball Shots
10 Pull-Ups (RX+5 Bar Muscle ups)
10 Wall Ball Shots
5 Pull-Ups (RX+3 Bar Muscle ups)

I scaled this to a 14# wall ball and jumping pull-ups and finished in 9:08 (the fast end of the recommended 9-13 minute range). 

R1 - 20/12/8 on wall balls, 7/7/6 pull-ups, 3:00 round
R2 - 10/10/10 on wall balls 6/6/3 pull-ups, 3:00 round
R3 - 10/10 on wall balls, 6/4 pull-ups, 2:00? round
R4 - 10 on wall balls, 5 pull-ups, 1:00? round