CFG - Lacey
1130 - 5 of us
Warm Up
1 min jumping jacks
1 min floor slides
1 min prone Y-T-W
then twice through
down dog/cobra
45 sec overhead hold
45 sec slow strict press
front rack mobility
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Strict Press (8 reps)
*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.
I was working off of a 90# 8 RM and completed sets 1&2 at 80#, sets 3&4 at 75# and managed 10 reps at 75# for the last round.
Metcon
"Strict JT"
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups
I scaled this to 15-12-9 of box hspu, box dips and push-ups.
Round 1 - 4:30
Round 2 - 4:30 (9:00)
Round 3 - 3:25 (12:25)
This was rough. I need to find my dips again.
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