Accessory Work - Metcon

Wednesday, February 19, 2020

Crossfit Golden - Ryan/Janet

1200 - 7 of us

Warm Up

10 min amrap of
10 medball jump squat
10 medball around the world
10 medball straight leg deadlift
10 medball curtsy squat

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Left Leg))
Posted Single-Leg Deadlifts (8-10 reps @ 3011 (Right Leg))
Barbell Hip Thrusts ( 6-7 reps @ 20X1)
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Reverse Snow Angels (20 reps (slow and controlled))

For the deadlifts I used 10-15-15# and was able to maintain good form and tempo for 10 reps
For the hip thrusts I used 135-185-185 and was able to maintain good form and tempo for 6 reps
I sandbagged the snow angels and did 10 semi-slow and controlled reps

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

I scaled this to 3 strict pull-ups + 3 push-ups
I used 30# dumbbells and it was a good weight (reverse lunges was the limiter)
I flew through the first round in just under 2 minutes and slowed progressively
After 5 rounds, I did 2 more pull-ups so 5 Rounds + 1 rep.

Post Wod

Ski Erg, 5 min, 49 calories, slowed stroke rate to around 24 and pulled harder.