CFG - Greg
1200 - 9 of us
Warm-up
2 ROUNDS
60s Row
10 Air Squats
10 1/4 Squat Jump
5 Slow Reverse Snow Angels
5 Cuban Press
Strength
Metcon (Weight)
EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set
I went 85-85-105-105-115-115
OR
Back Squat (2 Reps @50X1 + 2 Reps No Tempo)
Increase weight over the 6 sets
Metcon
Metcon (Distance)
EMOM x 15 MINUTES
MIN 1 - 6 Hang Power Cleans (155/105)*
MIN 2 - Max Distance on Row
MIN 3 - Rest
*Change to 12 DB Hang Power Cleans
I scaled to 95# hang power cleans and cycled well. I was very consistent on the rows at 236+235+233+233+235 = 1172 meters total
Finisher
3x8 calf raises
3x8 standing curls
No comments:
Post a Comment