CFG - Janet
1200 - 16 of us
Warm Up
run
boot strappers
banded steps
banded glute bridge
pigeon stretch
mountain climber twist
single leg squat (holding onto rig)
ankle drivers
i99 #5
Weightlifting
Back Squat
Take 10 minutes to build to 85% of your 1-RM Back Squat
then…
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Back Squat (2 reps @30X1)
This felt pretty good. I worked up from 95, 135, 165 and finally 185# (79% of 235# 1RM). I kept good tempo on the 5 working sets.
Metcon
Three sets for times of:
300 Meter Run
20 Wallballs (20/14 lbs)
10 Box Jump Overs (24"/20")
Rest 2 minutes
This kind of sucked. My left achilles was not feeling great so I knew I would not be jumping. I scaled the wall ball to 12# and the opted for 18" step overs. I was still pretty slow at
Round 1 - 3:02
Round 2 - 3:07
Round 3 - 3:10
The scaling was correct as everything was unbroken and at the maximum intensity I could bring today.
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