Strength - Metcon

Wednesday, October 2, 2019

Crossfit Golden - Lacey/Janet

1200 - 11 of us

Warm Up 

2 rounds of
300m run
30m suitcase carry
20 banded face pulls
30m waiter carry
20 banded strict press
30m suitcase+waiter carry
10 banded pass through
10 banded pull apart

Weightlifting

Every 2 minutes, for 18 minutes (3 sets) of:

Strict Supinated Grip Pull-Up ( x 8 reps @ 2110)

I modified this to a mixed grip and was able to keep good tempo
R1 - 4/4; R2 - 4/2/1/1; R3 - green band 8 unbroken

60-Meter Suitcase Carry + Waiter’s Carry
(switch arms at 30-meters)

I used 16kg (35#) kettle bells in each hand and could go down and back without pausing

Dumbbell Strict Overhead Press (x 15 reps @ 1011)

I used 20# dumbbells and could do this pretty smooth.  Tempo was good.  I should have gone a little heavier.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

I scaled this to 300m runs and a 20" box

R1 - 1:40 + 10 bbjo
R2 - 1:42 + 10 bbjo
R3 - 1:48 + 11 bbjo

I felt like I was keeping a good pace and was surprised that I slowed down on subsequent runs.