CFG - Open Gym
1230
Warm Up
Hip Hammy
Wrist mobility
90/90
Front Rack warm up
Weightlifting
Take 20 minutes to build to a 1-RM Front Squat
Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
I built up from 20-40-60-70-80-85-90kg and failed at 95kg. Heavy for today was 198#, 12# shy of my 210 max
Metcon
Three rounds for time of:
Run 400 Meters
8 Front Squats
Suggested loading was 205/105 or 75-80% of 1RM, I scaled to 105# which was a good weight for today. I finished in 10:25 with runs between 2:30 and 2:40 and unbroken front squats.
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