EMOM

Thursday, March 5, 2020

Crossfit Golden - OPEN GYM

1400

Warm Up

foam roll
mountain climbers
hamstring sweeps
bear crab rotations
jumping jacks
slow hrpu
kb goblet lunge
kb deadlift
scap push-up

Metcon WOD
Metcon (AMRAP - Reps)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lb DBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
43 reps per round (plank= 1 rep)

My workout was based loosely on the above WOD

Metcon

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Axle Bar Deadlifts @ 165# (140# HG bumpers + 25# bar)
Minute 2 – 16 Alternating reverse lunges (unweighted)
Minute 3 – 1 rope climb
Minute 4 – 6 Parallette Shoot Throughs
Minute 5 – 30 Seconds of Prone Plank

The deadlifts got tough after going unbroken, then 5/3, I ended up doing 4/2/1/1 the last couple of rounds.

Reverse lunges were OK, but took 40-45 seconds

Rope climb all the way to the top the first 3 rounds, then halfway up

Parallette shoot through was scaled perfectly, but long rest as they only took 15 seconds

Plank was scaled well (went a full minute on the last round)