Bench Press - Metcon

Wednesday, January 29, 2020

Crossfit Golden - Lacey

1200 - 9 of us

Warm Up

Thorasic opener - prone, elbows bent over head, push down then raise up

Y - T - W prone shoulder opener

2 rounds for quality
10 kb floor press each arm
6 half turkish get-up each side
10 strength kb sit up

Bench press warm up
5x45
5x95
5x115
4x135

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press (3 reps)

I went
135
145
155
155
155# (all good reps)

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
35/25 Hand Release Push-Ups

I scaled this to 25# alternating single-arm DB snatch.  This was a good weight and easy to keep good form.

R1 - 20 HRPU at 5:06 (6/5/3/2/2/2)
R2 - 20 HRPU at 5:09 (6/4/2/2/2/2/2)
R3 - 21 HRPU at 6:00 (5/3/2/2/1/1/1/1/1/1/1/1/1)

The rows were taking me between 2:15 and 2:25.  I could finish the snatches around 3:45 to 3:55.  Then I completed as many reps as possible by the 5:15/5:15/6:00 cap.