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Wednesday, December 18, 2019

Single Arm DB Press - DB Floor Press - Metcon

Wednesday, December 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

4 min cycle through
KB OH hold
KB front rack
KB left OH/right front rack
KB left front rack/right OH
KB farmer's carry

4 min amrap
5 pvc pass through
5 pvc strict press
5 prone raise
5 pvc push press


Every 90 Seconds, for 15 minutes (5 sets) of:
Single Arm Dumbell Press (8 Reps)
Dumbbell Floor Press (8 Reps)

For SA DB Press I used 35#.  First 2 rounds were OK, last 3 rounds were tough

DB Floor Press I used 35/35/45/45/45.  The weight was OK, it was tough to get it balanced.


Metcon (Time)

Five rounds for time of:
40 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar

I scaled this to 20 DU, but switched to 40 Jumping Jacks the last 3 rounds.  I was able to do DB Push Press and Kipping Knee Raises all 5 rounds. I slowed down considerably after I lost Double Unders, but still finished in 8:03.

R1 - 20 DU in 3 sets; UB DBPP; UB KKR (1:15)
R2 - 20 DU in 2 sets; UB DBPP, UB KKR (1:25)
R3 - 4 DU, then 32 JJ; 5/5 DBPP, UB KKR
R4 - 40 JJ; 5/5 DBPP; UB KKR
R5 - 40 JJ; 5/5 DBPP; UB KKR

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