Wednesday, February 5, 2020
Crossfit Golden - Lacey
1200 - 5 of us
Warm Up
5 hip cars each side
90 sec couch stretch
1 min stretch lats on rig
then
10 minute amrap
10 banded fire hydrant each leg - coaching cue: keep toe forward, leg out to side
15 banded glute bridge
5 banded prisoner squat (40X0)
5 side pull squat each side
Weightlifting
Five sets of:
Back Squat (3 reps @ 85-90%)
Rest 2 minutes
I used 185, 195, 195, 195, 195# (80% of 242 1RM)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to: 8/1/19
I scaled this to 14# wall ball and finished in 9:06. I wanted to keep the same rep scheme I used on 8/1/19 when I went 6x15 + 6x10. On 8/1/19 I finished in 9:13 with a 14# wall ball.
15-15-15-7/8-8/7-8/7-10-10-5/5-5/5-5/5-10. I held onto the wall ball for my goal rep scheme, but rested on the rig for a 3 count where the slashes are shown. I still managed the first 90 in 5:00, and maintained for the sets of 10. It was a good weight for me.
Crossfit Golden - Lacey
1200 - 5 of us
Warm Up
5 hip cars each side
90 sec couch stretch
1 min stretch lats on rig
then
10 minute amrap
10 banded fire hydrant each leg - coaching cue: keep toe forward, leg out to side
15 banded glute bridge
5 banded prisoner squat (40X0)
5 side pull squat each side
Weightlifting
Five sets of:
Back Squat (3 reps @ 85-90%)
Rest 2 minutes
I used 185, 195, 195, 195, 195# (80% of 242 1RM)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to: 8/1/19
I scaled this to 14# wall ball and finished in 9:06. I wanted to keep the same rep scheme I used on 8/1/19 when I went 6x15 + 6x10. On 8/1/19 I finished in 9:13 with a 14# wall ball.
15-15-15-7/8-8/7-8/7-10-10-5/5-5/5-5/5-10. I held onto the wall ball for my goal rep scheme, but rested on the rig for a 3 count where the slashes are shown. I still managed the first 90 in 5:00, and maintained for the sets of 10. It was a good weight for me.
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