Seated Press - Metcon

Tuesday, September 17, 2019

Crossfit Golden - Lacey

1200 - 9 of us

Warm Up

2 rounds of
short lap OH plate carry
banded plank walk (l-r-f-b)
plate around the world
burpee jump to plate
ring rows

then partner stretch wall sit, press arms up and back towards wall

Weightlifting

Five sets of:
Unsupported Seated Strict Press (3-4 Reps)
Rest 2 minutes

I did
4x65
4x75
4x85
4x90
4x95 - vs 1.4.19 of 3x85#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

I scaled this to box HSPU and finished 3+1 - vs 1.4.19 of 6/6 PU/HSPU and only 3 rounds

R1 - 3/3/2 then 4/4/4 (4:08 round; 2:12 run)
R2 - 3/2/1/1/1 then 3/3/3/3 (4:58 round, slower run)
R3 - 2/2/2/1/1 then 3/3/3/3 (5:06 round, slower run)
R4 - I left for the run with 48 seconds left on the clock.

Compare results to 1.4.19