CFG - Janet
1200 - 12 of us
Warm-up
AMRAP x 8 MINUTES
3 Burpees
4/4 Moose Antlers
5 Slow Banded Squats
5 Banded 2-1-2 Jumps - Ea.
6 Alt. Step-Ups
Nice warm up, got through 3 rounds and moose antlers
Strength
Shoulder Press (3x8 @ 21X1*)
Then Superset with...
8-12 DB Goblet Heel Elevated Narrow Stance Squats.
Rest 1:30 b/t sets
Week 4 of 9
I worked with 75-80-80# and kept good tempo. Goblet squats on 15# plates with 15-25-25# for 12 reps.
Workout
Metcon (5 Rounds for time)
5 SETS
ON A 3:00 RUNNING CLOCK ...
5 Push Press (135/95)
15 Box Jumps (24/20)
20 Wall Balls (20/14)
-Rest the Remainder of the Set-
This was tough. I scaled appropriately to 80#, 20" box and 12# wall ball. The box jumps were the worst. I should have scaled to 12 or 18" or scaled to 10 or 12 reps. All of the movements were unbroken.
Round 1 - 2:02
Round 2 - 2:10
Round 3 - 2:10
Round 4 - 2:17
Round 5 - 2:29
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Total 11:08
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