CFG - Lacey
1200 - 7 of us
Warm Up
Deadlift Jumps
Down Dog Cobra
ATY
LCR Back Bend
Weightlifting
Every 90 seconds, for 18 minutes (3 sets of each):
Split Stance Single-Leg Deadlifts (10 reps @ 30X1 (Left Leg)) - 25# good tempo
Split Stance Single-Leg Deadlifts (10 reps @ 30X1 (Right Leg)) - 25 # good tempo
Barbell Hip Thrusts (6 reps @ 30X1) - 155# marginal tempo
Reverse Snow Angels (20 reps (slow and controlled)) - 12 reps each round, good speed
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 3 Strict Pull-Ups
9 Russian Kettlebell Swings (32/24 kg)
18 Goblet Alternating Reverse Lunges (32/24 kg)
I scaled this to strict pull-ups, 24kg RKBS and unweighted reverse lunges and finished 6 rounds + 20 reps in the 12 minute cap. Good scaling options. All movements were unbroken.
No comments:
Post a Comment