Bench Press - Metcon

Thursday, December 12, 2019

Crossfit Golden - Lacey/Paige

1200 - 11 of us

Warm Up

2 rounds of
1 min bear crawl/crab
5 inch worm
10 banded pass through
10 banded strict press
10 banded scap press
10 dead bugs
10 mountain climber

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Based on a 185# 1RM I did
5x150
3x160
2x170
7x150 (failed on the 8th rep; 81%)

Metcon

Metcon (Time)

For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

I scaled this to step over the bar; unweighted reverse lunges and 65# push press; had I made it to the T2B, I was going to do singles

50 BOB - 5:35
50 RL - 8:15 (2:40)
46 PP - 12:00 (3:45)
0 T2B - 12:00

The suggested pacing to finish was 4 min BOB, 3 min RL, 3 min PP, and 2 min T2B.  I was off the pace from the jump and did not make much time up on the RL.  Had I scaled the PP to 45#, I would have likely done a handful of T2B.  Overall, I scaled it well and felt good about the effort.