CFG - Greg
1130 - 6 of us
Crossover Symmetry
Warm Up
2 rounds of
1 min row
5 inch worm push-up
10 curtsy squat
10 rev snow angel
10 pvc trunk twist
10 pass through
10 pvc strict press from split position
with barbell
5 strict press
5 push press
5 push jerk
5 split jerk
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 @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*This is week 5/8 in this cycle.
I stuck with 105# for the doubles (the same weight I used last week) and bumped it up to 110# for the singles. Felt good.
Metcon
Metcon (AMRAP - Reps)
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Burpees Over Rower
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Plank Dumbbell Row 50/35lbs (Left Row + Right Row =1)
Rest 30 seconds
This was a pretty good workout. I scaled the dumbbells to 25# and was still struggling to maintain good sets.
Round 1 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row
Round 2 - 17 cal, 10 burpee over rower, 17 cal, 11 plank DB row
We did an interesting exercise where we were guided to set the damper at 4, 6, 8 and 10 respectively on the row intervals. Remarkably my calories stayed the same, but I felt a lot fresher after the set with the damper set at 4. I typically opt for 6.5, but will reduce that to a 4 or 5 on my next wods.
No comments:
Post a Comment