CFG - Lacey
1200 ~ 10 of us
Warm Up
2 rounds
burpees
pass throughs
down dog cobra
side lying windmill
reverse snow angel
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Snatch (1 Rep)
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
OR
Front Squat (1 Rep)
*Build to a New 1-RM or heavy single by the last set
I opted for Front Squat and went
135
145
155
165
175
-
185
195
195
195
skipped 10th set
I was working towards my recent 1RM of 210#, but was not feeling it today. I backed off and did a few sets at 93%.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
This was worse than I expected.
Round 1 - 400m (2:20) 15 FS at 75# - 3:24
Round 2 - 400m 10FS (7:24)
Round 3 - 400m 10FS (11:00)
Round 4 - 400m 10 FS (15:02)
Round 5 - 400m 10 FS (18:28)
My runs got progressively slower (approaching 2:50) and transitions were taking 10-15 seconds.
Last time I did Nancy was in my home gym and I opted for 45# OHS. I like this scale better, but was certainly feeling low energy. I am assuming it has something to do with being off of sugar for a couple of days.
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