CFG - Lacey
1130 - 9 of us
Warm Up
2 rounds of
30 sec air squat
5 reverse snow angel
10 curtsey squat
10 trunk twist
10 pass through
10 press in split
10 single leg alt v-up
then with barbell
3 strict press
3 push press
3 push jerk
build to 75% split jerk - 45, 75, 95, 105
Weightlifting
Every 2:30, for 15 minutes (6 sets):
Split Jerk
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%
I went 115, 125, 135, 135, 145, 150#. The 150# felt like it had a little press out, but was otherwise a good rep. Coaching cue was that the bar was launching a bit forward, try dipping straight down and opening hips before pushing under the bar.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings (24/16 kg)
I was originally planning 2 HSPU to 2 abmat each round, but this fell apart on the second round. I switched to 2 wall walks per round. burpees were burpees and kbs was 12kg, unbroken round 1 and 2, 10/10 split rounds 3 and 4. 4 Rounds + 10 Reps (I got through 5 burpees when time was called).
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