Strict Press - Metcon

Friday, February 11, 2022

CFG - Lucas

1200 - 11 of us

Warm Up

burpees

down facing spiders

scap push-up

3 position bench bands

table top stretch

bird dogs

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press 

Set 1 – 5 reps @ 70% - 85#

Set 2 – 4 reps @ 75% - 90#

Set 3 – 3 reps @ 80% - 95#

Set 4 – 2 reps @ 85% - 100#

Set 5 – 1 rep @ 90% - 105#

Immediately followed by…

Weightlifting

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press ( 8 reps @ 75%) - 85#

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

9 Dumbbell Burpee Deadlifts (50/35 lb DBs)

12 Dumbbell Box Step-Ups (50/35 lbs - 20″)

15 Dumbbell Push Presses (50/35 lbs)

I scaled to 25# dumbbells and got 3 rounds + 4 reps.

R1 - 3:15ish (8:45)

R2 - 4:15ish (4:30)

R3 - 3:30ish (0:45)

got 4 DB burpee deadlift in last 45 seconds.