Bench Press - Pull-ups - Metcon

Monday, June 6, 2022

CFG - Janet

1200 - 8 of us

Warm Up

run

pass through

kang squat

down facing scorpion

scap pull-up

walk with KB overhead hold

KB single leg RDL

KBS

scap push-up

jumping air squat - negative descent

Weightlifting

Every three minutes, for 15 minutes (5 sets) of:

Bench Press (8 reps)

Strict Pull-Up (Max Reps)

I kept the barbell at 115 and did 8 good reps each set.  Pull-ups were OK at 6-4-3-3-3 reps.

Metcon

For time:

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

I scaled to 30 push-ups per round and 16kg KBS.  I went 5/5/5/3/3/3/3/3 on round 1 and 3/3/3/3/3/3/2/2/2/2/2/2 on round 2.  KBS was 10/10/10 on both rounds.  The runs were slow at around 2 min.  The others were faster.  I finished in 14:30.

Lagniappe

20 walking lunges (unweighted)