CFG - Lacey
1230 - 8 of us
Warm Up
1 min row
1 min leg swing
1 min squat hold
1 min figure 4 stretch
2 rounds of
10 kang squat
10 single leg glute bridge
15 sec star plank
5 air squat / front squat at 32X1 tempo
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Tempo Front Squats (@ 32X1)
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
I warmed up with 95 and then 115# and my right hamstring felt tight.
I backed off and went
3x105
2x115
2x125
1x135
1x145# (72% of estimated 200# 1RM). I kept good tempo and felt good about the effort.
Metcon
"Nitrous"
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
I scaled this aggressively to 45# and was still struggling. I finished the row in 4:40 and then started with a set of 15 thrusters with the plan to go 15-15-10-10. That quickly changed to 15-10-10-8-7, but I moved pretty well overall and adding even 10# would have made for and ugly metcon.
Lagniappe
With an extra 10 minutes, I foam rolled my hamstring and then did 6x2 pull-ups.
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