CFG - Lucas
1200 - 10 of us
Warm-up
AMRAP x 3 MINUTES
30 Single Unders
10 Slow Air Squats
INTO…
AMRAP x 3 MINUTES
20 Big Jump Single Unders
10 Slow PVC Thrusters
INTO…
AMRAP x 3 MINUTES
:20 Double Under Attempts
10 Slow Barbell Front Squats
I was getting about 2 rounds per 3 minutes. Double unders were not good today.
Strength
Thruster (5-5-5*)
*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.
I worked up from 55-65-75#
Metcon
LIGHTER FLUID (Time)
FOR TIME
75 Thrusters (45/35)
200 Double Unders
75 Thrusters
This was a little choose your own adventure for me. The workout was designed to be finished in 15 minutes or less and I was targeting 4 minutes of thrusters, 4 min of rope skips, and then matching my thruster count.
I scaled to 35# and managed 65 reps (15/10/8/...). I did rope skips in sets of 50 and had 300 reps in a little under 4 minutes. The second round of 65 thrusters was tough. I went 10/8/8/6/6... and finished the workout in 13:55. This was a good effort and established a good bench mark.
Metcon
2-3 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers
I did two sets of curls with the EZ curl bar empty and with 5's. I did tucked windshield wipers.
Finished with 2x8x90# Reverse Hyperextensions.
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