CFG - Lucas
1200 - 6 of us
Warm Up
deadlift jump
pvc pass through
pvc prone press and raise
inch worm
down facing scorpion
bootstrapper
pvc btn press
deadbug
lat stretch
front rack stretch
Weightlifting
Four sets of:
Push Press (4 reps)
Rest 30 seconds
Prone Plank (90 seconds)
Rest 2 minutes
I went 85-95-105-105 and went the full 90 seconds with prone plank on elbows.
Metcon
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
This was tough. I scaled to the 24 kg KB and did Russian Swings. I was finishing the 10 reps in 18-20 seconds. I used a 45# empty barbell and managed 11 reps each round in the remaining 40 seconds.
Lagniappe
2x10x90# Reverse Hyper
Rogue Echo Bike 50 Cal Challenge - 3:32
My max wattage was around 550 watts, but it fell off considerably. My average wattage was around 270 watts. I need to work on consistency and pacing for this shorter time domain.
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