CFG - Lacey
1200 about 9 of us
Warm Up
single under
down scorpion plus push up
shoulder swimmer
table top
hand release push-up
bird dogs
Weightlifting
Take 12 minutes to build to 90-95% of your 1-RM Bench Press
Bench Press (1 Rep) - I built up from 45, 95, 135, 155, 165 and finally 175# (95% of 185#)
When the running clock reaches 15:00, perform…
Weightlifting
Every 3 minutes, for 6 minutes (2 sets) of:
Bench Press (6 reps @ 85% of 1-RM) - I did 2 sets at 145# (78% of 185#); I wore wrist wraps for these 2 sets
Metcon
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
I scaled to 60 DU (what I managed in 90 seconds on the way up the pyramid), 25# DBs and knee push-ups
60 DU - 1:30
50 DB PP - 3:15 (4:45) 10-10-9-9-7-5
50 Knee Push-up - 3:15 (8:00) started with sets of 5 ended with sets of 3
50 DB PP - 4:00 (12:00) - 10x5
60 DU - 2:00 (14:04)
I felt like I scaled this really well and got a good stimulus. I wore elbow sleeves and calf sleeves for this metcon
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