CFG - Lucas
1200 - 10 of us
Warm Up
row
air squat
quad stretch toe touch
bear sit through
pvc pass through
lunge plus stretch
boot strappers
jump squats
face down scorpion
cat cow
pvc warm up
Weightlifting
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
I worked up from 45-50-55-55-60 / 60-65-65-65-65
It felt pretty good, but I was not receiving the bar well.
Metcon
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
*Or 30 Alternating Dumbbell Snatch
I scaled to step over burpees and 65# power snatch. Still really tough.
Round 1 - 9:05 - 5 min row, 2:30 burpee, 1:30 snatches
Round 2 - 9:25 - 5 min row, slower burpees and snatches
Finished with some reverse hyperextensions 2x8x50#
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