CFG - Greg
1200 - 10 of us
Warm Up
run
inchworm
quad stretch + lunge
banded side step
banded air squat
kang squat
cat / cow
banded 2-1-2 quarter squat
cowboy walks
Weightlifting
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
This felt good today and I went
85-95-105-115-125
135-135-145-145-145#
Metcon
Every 90 seconds, for 18 minutes, (4 sets) of:
Station 1 – 300 Meter Run
Station 2 - 20 Kettlebell Swings (24/16 kg)
Station 3 - 10 Pull-Ups
Scaled to 200m runs - Finished in 65-70 seconds
Scaled to 12kg KBS - Finished in around 45 seconds
Scaled reps - 10-8-8-8 on rounds 1-4 respectively
118 reps total
Lagniappe
4x5 GHD sit-ups
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