CFG - Lucas
1200 - 9 of us
Warm Up
2 rounds of
star jumps
reverse snow angels
curtsy squats
pass throughs
trunk twists
single leg v-ups
front rack mobility
with barbell
strict press
push press
press from split stance
split jerk
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
I used 95# for sets 1-3 and 105# for sets 4-6. Felt great and will go heavier next time.
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach
10 Toes to Bar
I did the DU but scaled to a 2" target and did hanging knee raises.
I managed 3 rounds + 31 reps.
Round 1 ~ 2:30
Round 2 ~ 3:00
Round 3 ~ 3:00
Round 4 ~ finished DU plus 1 burpee in the last 1:30
My calf felt good. I need to improve my conditioning. My chest cold is not helping things either.
No comments:
Post a Comment