CFG - OPEN GYM
1400
Warm Up
run
side lying windmills
pigeon stretch
bottom of squat hold
banded ohs
banded fire hydrant
pvc pass through
2-1-2 quarter squat
banded side step
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
2 Power Snatches + 1 Overhead Squat
This felt pretty good today. I went
35-45-55-60
70-75-75-75#
Metcon
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters
*Alternative – Barbell Front Squats
This was not too bad. I opted for 75# front squats and went unbroken. I stepped over the bar.
Run 1 - 2:30
Run 2 - 5:00
Run 3 - 2:40
total = 18:25
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