CFG - Janet
1200 - 10 of us
Warm Up
fast mountain climbers
good mornings
banded squat with thoracic twist
banded single leg glute bridge
banded side step
pigeon stretch
Weightlifting
Every 2:30 minutes, for 15 minutes (6 sets):
Clean (1.1.1)
(rest 10 seconds between singles)
I went 95-105-115-125-135-135# and felt like all were quality reps with a good receiving position
Metcon (Time)
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
I scaled this aggressively to 85# and it was still tough
Round 1 - 2:30
Round 2 - 3:30 (6:00)
Round 3 - 3:15 (9:15)
Finished with (3) sets of 10 reps at 95# on the Reverse Hyper
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