Monday, March 23, 2020

Push Press - Metcon

Monday, March 23, 2020

Home Gym


Warm Up

1 min mtn climber
1 min Y-T-W
1 min calf stretch


2 rounds of
10 fast mtn climber
5 plank walk out
10 quad lunge stretch
10 down dog cobra


Push Press

5 sets of 5-6 reps  @ 11X2 tempo (hold overhead for 2 count). 
Build over first 2 sets then maintain.

I went 95, 105, 115, 115, 115 and was able to maintain good tempo.


Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Jumping Jacks
30 Object Ground to Overhead (find best home object – adjust reps down if the object is heavier)
         Or 20 Alternating Dumbbell Snatches
         Or 20 Single Arm KB Hang Snatches (10 Ea.)
         Or 20 Sandbags over the Shoulder
         Or 20 Wallball Ground to Overhead
50 Body Weight Lunges
         Or 30 DB/KB Overhead Lunges (15 ea. arm)
       Or 30 Wallball or Sandbag Overhead Lunges

I went with 40 jumping jacks, 30 GTO with 14# wall ball and 50 BW lunges.  I finished 2 rounds + 50 reps in the 12 minute cap.  Well below the 4 round guidance.

Home Gym

Worked well today.  I used the Crossfit Games 2020 playlist.  The commercials sucked, but otherwise good.  It was nice outside so it was good to have the garage door open.

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