CFG - Lucas
1200 - 10 of us
Warm Up
burpees
wall climbs
face down scorpion
elbow scap push up
hand release push up
123 bench pull
thread the needle
table top
rings prep
Weightlifting
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 3 reps @ 80% - 95#
Set 2 – 2 reps @ 85% - 105#
Set 3 – 1 rep @ 90% - 110#
Set 4 – 3 reps @ 85-88% - 105#
Set 5 – 2 reps @ 90-92% - 110#
Set 6 – 1 rep @ 95+% - 115#
Metcon
"Strict JT"
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups
I scaled this aggressively and was still on the struggle bus. I did Box HSPU, Box Dips and Push-ups. I went with the 21-15-9 rep scheme and finished in 13:35. By the end, the Box HSPU were singles and push-ups were sets of two. The Box Dips were fine, but even matador would have been too much volume.
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