CFG - Lucas
1200 - 14 of us
Warm-up
AMRAP x 3 MINUTES
8/6 Cal Row
5 Down Dog Up Dog
10 PVC Pass Throughs
INTO…
AMRAP x 3 MINUTES
20 Single Unders
5 Scap Pull Ups
10 PVC Snatch Scarecrows (or 5 Box Step Overs)
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 - 5 Kip Swings + :20 Double Under Practice
MIN 2 - 4-6 Hang Power Snatches*
*Snatch Alternative - Tall Box Jumps 4-6 Reps
*Start Light and Build to a Moderate Weight.
Week 3 of 4 (Score is Weight)
Kip swings felt good, double unders were hit and miss. I used 75# for the HPS and moved well.
Workout
"CRAZY EIGHTS" (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
8 Pull-Ups
30/24 Cal Row
8 Pull-Ups
16 Hang Power Snatches (95/65)
8 Pull-Ups
48 Double-Unders
NOTE: New Benchmark
*HPS Alternative - DBL Dumbbell Hang Variation
Even well scaled, this was rough.
Jumping Pull-ups (wrist crease at bar)
24 Cal Row
55# Hang Power Snatch
75 Single Unders
Round 1 - about 4 minutes
Round 2 - about 6 minutes
Round 3 - finished 8 JPU + 24 Cal Row + 8 JPU
= 2 Rounds + 40 Reps
My transitions were getting longer and longer so I could catch my breath
Finished with some reverse hyperextensions.
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