CFG - Janet
1200 - 9 of us
Warm Up
bear crawl
banded pass through
band pull apart
band strict press
hollow hold
front rack mobility
wall slides
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Strict Press ( 3 reps @ 20X1)
If you achieve 3 successful reps, increase the load in the next set.
I went 75-85-90-90 / 95-95-100-105 and maintained good tempo
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
This sucked. Gymnastics are tough movements for me. I had good scales, but still struggled.
My plan was
2 HSPU to 2 abmat
6 ring dips
12 kipping leg raises
After the first round I was going 1 HSPU and 1 negative to 2 abmats. The ring dips went from 3/3 to 2/2/2. The only thing I could hold was kipping leg raises at 7/5. I ended up at 4 rounds + HSPU and negative + ring dips + 4 kipping leg raises = 4 + 12
No comments:
Post a Comment