CFG - Greg
1130 - 10 of us
Warm Up
2 minute row
then 2 rounds of
10 lunge twist
20 toy soldiers
15 banded good morning
10 dead bug
10 bird dog
with barbell 10 good morning and 10 deadlift
Weightlifting
In 10 minutes, build to:
Deadlift (2 reps @ 85% of 1-RM Deadlift)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%
I built up to 2x 255# and then did speed dealifts at 210#. My speed was not as quick as it was last week at 195#.
Metcon
For time:
50/35 Calories of Rowing
50 Burpee Box Jump-Overs (24″/20″)
There was a 4 minute cap on the row and a 12 minute cap on the workout. I finished the row in 3:50. The BBJO were steady, but slow. I scaled to 20" and got through 40 when time was called.
No comments:
Post a Comment