CFG - Greg
1230 - 6 of us
Warm Up
2 rounds of
1 minute jump rope
5 inch worm push up
5 curtsy squat each leg
5 reverse snow angel
10 trunk twist
10 pass through
10 strict press in split
front rack prep
with barbell
5 strict press
5 pause push press
5 pause push jerk
5 split jerk with pauses
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
I felt reasonably steady but stuck with 105# (68% of estimated 155# 1RM) and kept good pauses for all 6 sets.
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach
I scaled to 60 single unders and regular burpees and managed 5 reps + 22 singles or 5 + 11 rounds. All of the rope skips were unbroken and the burpees were steady.
Lagniappe
Crossover Symmetry recovery
3x5 GHD Sit-ups
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