Thursday, October 3, 2019
Crossfit Golden - Greg/Lacey
1200 - 12 of us
Warm Up
2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)
Weightlifting
Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed
I used 205# (68% of 1RM) and was able to keep good form.
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups
I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx). Instead of bar muscle ups, I did pull-ups followed by dips.
Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17
Accessory
Banded Terminal Knee Extension
Dead hang from bar
Crossfit Golden - Greg/Lacey
1200 - 12 of us
Warm Up
2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)
Weightlifting
Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed
I used 205# (68% of 1RM) and was able to keep good form.
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups
I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx). Instead of bar muscle ups, I did pull-ups followed by dips.
Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17
Accessory
Banded Terminal Knee Extension
Dead hang from bar
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