CFG - Lucas
1130 - 4 of us
Warm Up
2 rounds
20 star jumps
5 inch worm
10 pass through
10 strict press
10 prone press
10 curtsy squat
10 dead bug
with barbell
10 push press from split jerk
10 split jerk
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position (2 reps)
*Build over the 3 sets
75-95-105#
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Split Jerk
2 reps @ 80-85% of 1-RM Split Jerk
Tried 125 and it was too heavy; next two sets done at 115#
Metcon
Five rounds for time of
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
13:57. Scaled to 12 kg KBS and pike push-ups. Rounds 1 and 2 were around 2:30 and then slowed down to about 3:00 per round.
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