CFG - Lacey
1200 - 10 of us
Crossover Symmetry
Warm Up
2 rounds
50 fast mountain climber
5 inch worm push-up
10 banded pass through
10 banded strict press
10 band pull-apart
6 lunge matrix (3 each leg)
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
I used 95# (61% of 155# 1RM and maintained good form). Coaching cue - do not push butt pack on dip
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups
I scaled to 100 singles, 10 hanging knee raise and 6 pull-ups per round. I managed 5 rounds + 0 reps. I started a little fast at 2:00 for the first round, but the remainder were pretty consistent around 2:30.
Reverse Hyperextension
3x8x100#
Measured 4"10" to 5'2" jump rope for Diya and it came out to 95 inches.
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