Garage Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Air Squats
Back Squat
Every 2 minutes for 10 minutes (5 sets)
5@55% - 125#
5@65% - 145#
3@75% - 165#
2@85% - 190#
2@90% - 200# - Walking this one out, my left hamstring felt twitchy, no attempt
6-8@80% - 185# - No attempt
6-8@80% - 185# - No attempt
Metcon
AMRAP 12
3 strict HSPU
6 strict Pull-up
12 Box Step Up
I scaled this to HSPU to 2 abmat and used a 20" box with 27.5# dumbbells. This was brutal and a painful reminder that I have not been wod'ing much and the mono-structural workouts are not the same.
Round 1 - took a little over 3 minutes. I got 2 reps plus a negative on the HSPU; pull-ups were 4/2 and step ups were 6/6
Round 2 - took a around 4:30. I got 3 reps (all singles) on the HSPU; pull-ups were 4/2 and the step ups were 6/6
Round 3 - took around 4:30. I got 2 reps plus a negative on the HSPU; pull-ups were 4/2 and the step ups were unbroken (as the clock was ticking down).
Programming was from Crossfit Golden for 2/8/2021
No comments:
Post a Comment