CFG -Janet
1200 - 9 of us
Warm-up
4 SETS EACH (:20 ON / :10 OFF)*
MOVT 1 - Up Downs
MOVT 2 - Lunges
2 ROUNDS
5/5 Bodyweight Windmills
10 PVC RDL
5/5 PVC Around The Worlds
10 PVC Front Squats
15 1/4 Squat Jumps
"CLIFFHANGER" (Time)
50 Hang Power Cleans (115/75)
50 Front Rack Alt. Lunges
50 Burpees Over the Bar
100 KB Swings (53/35)
100 Sit-Ups
*Can change to DB Hang Power Clean/DB FR Lunges
NOTE: New Benchmark
I scaled to
55# HPC - 2:40 (15/10/10/8/7)
unweighted lunges - 3:00 (5:40; steady pace)
step over the bar burpees - 6:20 (13:00; steady pace)
25# KBS - 5:50 (18:50; 15/10/10/8/7..)
sit-ups as prescribed - 6:34 (25:24; 10/10/10/8/7/3...)
This was rough, but it was a big mental win to finish the sit-ups
Post-Workout Strength
Metcon (No Measure)
2-3 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold
-Rest as Needed B/t Sets-
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