Friday, September 20, 2019
Crossfit Golden - Lacey/Janet
1530 - 12 of us
Warm Up
2 rounds of
1 min jumping jacks
1 min banded pass throughs
1 min air squat / jump squat
1 min banded OH squat
with pvc then barbell
dip stand
dip stand shrug
dip stand shrug high pull
muscle snatch
oh squats
high hang snatch
full snatch
Weightlifting
Take 20 minutes to build to today’s 1-RM Snatch
I worked up from 35# to 85#, failed two attempts at 90# (wearing Reebok Speed TR)
If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps/calories of:
60 seconds of Double Unders
30 seconds of Power Snatches (135/95 lbs)
Rest 2 minutes
Push hard on these intervals!
I scaled to single unders and 55# barbell. During 2nd/4th round things fell apart and I switched to jumping jacks
R1 - 125 rope skips - 7 power snatch
R2 - 24 rope skips, 50 jumping jacks - 5 power snatch
R3 - 124 rope skips - 5 power snatch
R4 - 60 rope skips, 34 jumping jacks - 6 power snatch
Crossfit Golden - Lacey/Janet
1530 - 12 of us
Warm Up
2 rounds of
1 min jumping jacks
1 min banded pass throughs
1 min air squat / jump squat
1 min banded OH squat
with pvc then barbell
dip stand
dip stand shrug
dip stand shrug high pull
muscle snatch
oh squats
high hang snatch
full snatch
Weightlifting
Take 20 minutes to build to today’s 1-RM Snatch
I worked up from 35# to 85#, failed two attempts at 90# (wearing Reebok Speed TR)
If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps/calories of:
60 seconds of Double Unders
30 seconds of Power Snatches (135/95 lbs)
Rest 2 minutes
Push hard on these intervals!
I scaled to single unders and 55# barbell. During 2nd/4th round things fell apart and I switched to jumping jacks
R1 - 125 rope skips - 7 power snatch
R2 - 24 rope skips, 50 jumping jacks - 5 power snatch
R3 - 124 rope skips - 5 power snatch
R4 - 60 rope skips, 34 jumping jacks - 6 power snatch
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