Metcon

Thursday, December 19, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

Hip/Hammy

then 45 sec of
fast mountain climbers
banded glute bridge
banded side step
drop squat
banded shoulder walk
bear/crab rotations
shoulder swimmer

then
athletes choice

barbell warm up

10 deadlift
10 high pull
30 second ring hold (15 top/15 bottom)
5 high hang power clean
5 above the knee clean
5 power cleans
5 dip negatives

Metcon

Metcon (Weight)

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups or 6 Ring Dips
3 Power Cleans

I scaled this to 300 meter runs and 6 foot assisted ring dips.  I was able to clean 3x95# every round.  I finished the first round in 2:20 and the last round in 2:40 (nearly all of the slow down was on the run).  I was finishing the 300 meter run in 1:20 to 1:40, the dips were completed in about 20 seconds and the cleans were fast singles in around 30 seconds.

24 x 95# = 2280#