Friday, December 13, 2019
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise
then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk
then with barbell
8 high hang high pull
8 hang power snatch
8 snatch
Weightlifting
Take 20 minutes to build to a Heavy or 1-RM Snatch
Snatch (1-RM)
I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!
coaching cue: make sure I have tension when setting up
I was doing better with extension and contact points, but still very slow under the bar.
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
When this came up during the open, I got 88 reps. This time, I only managed 80 reps, but I felt really smooth and controlled. I found out, when I got back to my desk, that the scaled workout calls for step overs. I think that would have made a big difference. I used a 2 foot take off for all 40 burpees that I did successfully complete. My tie break time for the first half was 7:50. A good lesson in being prepared for training and competition.
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise
then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk
then with barbell
8 high hang high pull
8 hang power snatch
8 snatch
Weightlifting
Take 20 minutes to build to a Heavy or 1-RM Snatch
Snatch (1-RM)
I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!
coaching cue: make sure I have tension when setting up
I was doing better with extension and contact points, but still very slow under the bar.
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
When this came up during the open, I got 88 reps. This time, I only managed 80 reps, but I felt really smooth and controlled. I found out, when I got back to my desk, that the scaled workout calls for step overs. I think that would have made a big difference. I used a 2 foot take off for all 40 burpees that I did successfully complete. My tie break time for the first half was 7:50. A good lesson in being prepared for training and competition.
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