Wednesday, January 8, 2020
Crossfit Golden - Ryan
1200 - 11 of us
Warm Up
8 min emom
stretch on own
kb front squat
45 sec hard row
mountain climber thoracic open
then
barbell warm-up
10 front squat 32X1
5 at 95
5 at 115
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
Based on a 1 RM of 92 kg (202#) I went
4x115 (57%)
4x125 (62%)
3x135 (67%)
3x145 (72%)
2x155 (77%)
2x165 (82%)
1x175 (88%)
1x185 (92%)
The front rack position felt OK. I added wrist wraps and a belt half way through.
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
Metcon
Metcon (Calories)
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing
I got 27, 26 and 26 for 70 total calories for the 3 rounds. I could open up around 1200 calories/hour, but slipped to just below 1000 calories/hour the last 30 seconds.
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
Crossfit Golden - Ryan
1200 - 11 of us
Warm Up
8 min emom
stretch on own
kb front squat
45 sec hard row
mountain climber thoracic open
then
barbell warm-up
10 front squat 32X1
5 at 95
5 at 115
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
Based on a 1 RM of 92 kg (202#) I went
4x115 (57%)
4x125 (62%)
3x135 (67%)
3x145 (72%)
2x155 (77%)
2x165 (82%)
1x175 (88%)
1x185 (92%)
The front rack position felt OK. I added wrist wraps and a belt half way through.
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
Metcon
Metcon (Calories)
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing
I got 27, 26 and 26 for 70 total calories for the 3 rounds. I could open up around 1200 calories/hour, but slipped to just below 1000 calories/hour the last 30 seconds.
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
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