Wednesday, October 30, 2019
Crossfit Golden - Greg/Eliza
1200 - 16 of us
Warm Up
10 burpees over partner
then
10 bootstrappers
10 fast air squats
20 banded side steps
20 banded pass throughs
20 banded good mornings
20 banded strict press
then
2 rounds of
10 med ball front squat
10 med ball squat clean
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today.
Kept it light today, due to dental surgery
65
70
75
80
85
90
95
95
coaching cue - squeeze butt as reminder to fully open hips
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups
I scaled this to a 30# DB, 24" box and replaced bar muscle-ups with v-ups; I still want to rest my pec and did not feel comfortable doing any push-pull. I opted for 9 v-ups replacing 6 muscle ups.
I finished 4 round + 16 reps.
Crossfit Golden - Greg/Eliza
1200 - 16 of us
Warm Up
10 burpees over partner
then
10 bootstrappers
10 fast air squats
20 banded side steps
20 banded pass throughs
20 banded good mornings
20 banded strict press
then
2 rounds of
10 med ball front squat
10 med ball squat clean
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today.
Kept it light today, due to dental surgery
65
70
75
80
85
90
95
95
coaching cue - squeeze butt as reminder to fully open hips
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups
I scaled this to a 30# DB, 24" box and replaced bar muscle-ups with v-ups; I still want to rest my pec and did not feel comfortable doing any push-pull. I opted for 9 v-ups replacing 6 muscle ups.
I finished 4 round + 16 reps.
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