CFG - Greg
1200 - 10 of us
Warm Up
jump rope
air squat
quad stretch/toe touch
90/90 sit through
pvc pass through
shoulder swimmer
face up scorpion
side lying windmill
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.
I built up from 35-45-50-55-60-60-65-65 and made every lift. Felt really good today.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)
This was rough. I scaled DU to max reps in about 30 seconds and scaled the box to 20".
R1 - 40 DU, about 4:15
R2 - 24 DU, about 4:15
R3 - 32 DU, finished pull-ups and 3 BBJO at 12 minute cap.
The pull-ups were kipping singles and went pretty fast.
Lagniappe
Reverse Hyper - 3x8x50#
Equipment
Bought a used 8# Rage Fitness med ball that CFG was getting rid of.
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