Crossfit Golden - Lacey/Janet
1200 - 20 of us
1 min jumping jacks
1 min air squats
pvc front rack
10 around the worlds
10 pvc kang squat
10 trunk twists
10 front squats
3 high hang clean pull
2 high hang muscle clean
3 hang power clean
3 clean pulls
3 power cleans
Power Clean (1)
Take 15-20 minutes and build to today’s 1-RM Power Clean
I took it real easy and did hang power cleans at 65, 75 and 85#
I talked to Lacey we agreed stay light and no pulls from the floor.
Row 30 Calories
30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups (RX + 10 muscle ups)
I talked to Lacy and switched plank push ups for burpees and low box jumps for KBS.
I scaled to 10# wall ball and 25# DB push presses
I finished 26 of 30 pull-ups before the time cap.
I felt OK during the workout. I got on the Reverse Hyper before and after the workout. I also foam rolled before and after. I used the hypervolt hyperice before the workout and Aracanum Sarco Freeze after the workout.
UPDATE: Back was no worse for the wear. I iced it in the evening and the point tenderness reduced significantly. It does not feel "right," but a little TLC over the course of the week should work things out.