Tuesday, December 17, 2019
Crossfit Golden - Lacey
1530 - 9 of us
Warm Up
10 minute amrap
10 burpees
5 wall slides
10 quad stretch lunge
10 bear crawl crab rotation
10 air squat + tuck jump
10 good pulls on the rower
2 minutes athletes choice
Metcon
Metcon (AMRAP - Reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level.
Each Round Scoring:
Men - 160 reps
Women - 150 reps
*plank is not scored - but unless it was held unbroken each side 40 seconds, do not click RX.
Despite scaling this aggressively, I struggled. WBS I used a 14# wall ball, DB snatch I used a 35# DB, I used a 20" box. As group 2, we started on dumbbell snatch and rotated in the same order
Round 1 - 20 DBS, 10 BBJO, 40 sec side plank, 18 cal row, 28 WBS
Round 2 - 18 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
Round 3 - 16 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
That is an average of 109 reps/round or 68% of target and I scaled the reps. The goal was to shoot for 90 seconds of work. I was teetering on 70-80 seconds of work on the last 2 rounds. Still it was a good tough workout.
Crossfit Golden - Lacey
1530 - 9 of us
Warm Up
10 minute amrap
10 burpees
5 wall slides
10 quad stretch lunge
10 bear crawl crab rotation
10 air squat + tuck jump
10 good pulls on the rower
2 minutes athletes choice
Metcon
Metcon (AMRAP - Reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level.
Each Round Scoring:
Men - 160 reps
Women - 150 reps
*plank is not scored - but unless it was held unbroken each side 40 seconds, do not click RX.
Despite scaling this aggressively, I struggled. WBS I used a 14# wall ball, DB snatch I used a 35# DB, I used a 20" box. As group 2, we started on dumbbell snatch and rotated in the same order
Round 1 - 20 DBS, 10 BBJO, 40 sec side plank, 18 cal row, 28 WBS
Round 2 - 18 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
Round 3 - 16 DBS, 8 BBJO, 40 sec side plank, 16 cal row, 24 WBS
That is an average of 109 reps/round or 68% of target and I scaled the reps. The goal was to shoot for 90 seconds of work. I was teetering on 70-80 seconds of work on the last 2 rounds. Still it was a good tough workout.
No comments:
Post a Comment