Monday, December 9, 2019
Crossfit Golden - Ryan/Lacey
1200 - 16 of us
Warm Up
2 rounds of
5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row
barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean
Weightlifting
Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…
Clean (80% of 1-RM)
I worked up from 65, 95, 115 and finally 125#. Coaching cue: Let the bar have a chance to float up and get underneath it. It should not come above my diaphragm. I dropped weight to 95# and tried a few of these. I need to work on this more.
Metcon
Metcon (Weight)
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans
Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
I rowed 500m every time and used 115# with no missed reps. I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again. I kept good form, but was pulling with my arms rather than letting the bar float up.
Crossfit Golden - Ryan/Lacey
1200 - 16 of us
Warm Up
2 rounds of
5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row
barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean
Weightlifting
Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…
Clean (80% of 1-RM)
I worked up from 65, 95, 115 and finally 125#. Coaching cue: Let the bar have a chance to float up and get underneath it. It should not come above my diaphragm. I dropped weight to 95# and tried a few of these. I need to work on this more.
Metcon
Metcon (Weight)
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans
Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
I rowed 500m every time and used 115# with no missed reps. I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again. I kept good form, but was pulling with my arms rather than letting the bar float up.
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