CFG - Greg
1200 - 8 of us
Warm Up
Hawaiian stretch
birthing stretch
kang squat
banded squat with thoracic rotation
banded 2-1-2 hops
banded glute bridge
drop squat
cat cow
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Clean
This started out poorly, but finished well. I went 85-95-105-115-125-125-135-135#
Metcon
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
I felt like I was sandbagging at 75#, but this turned out to be a good weight.
1 PC-5PU-2PC-5PU-3PC-5PU-4PC-4PU-5PC-5PU = 1 ladder.
I did (3) ladders and the rounds of 1&2 on the fourth.
Total Power Cleans = 48
Total Push-ups = 85
Lagniappe
3x8x50# reverse hyper
3x5 ghd sit-ups
I also tried playing with the custom sissy squat into core strengthening contraption.
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