Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, March 2, 2022


Wednesday, March 2, 2022

CFG - Lucas

1200 - 6 of us

Warm Up

mountain climbers
hamstring sweeps
bear crab rotations
jumping jacks
face down scorpion plus push up
lunge and quad stretch
glute bridge complex
good mornings
dead hang
scap pull up

Metcon (Weight)

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lbs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Kettlebell Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank

This was definitely a tough workout and I scaled to save my body for Friday's Open workout.

Deadlift - 135# (43% of 315 1RM)
Walking Lunges - unweighted
BMU - kipping pull-ups plus foot assisted dips
KB shoot through - 6 reps of Parallette shoot through each round
Plank - as prescribed

Still tough, but good movement day.

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