CFG - Lucas
1200 - 13 of us
Warm-up
EMOM x 6 MINUTES
MIN 1 – Sumo Stance Kang Squats
MIN 2 – Shoulder Swimmers
MIN 3 – Sumo Stance KB Deadlift
MIN 4 – Russian Kettlebell Swings (Light)
MIN 5 – Cat Cow
MIN 6 – Glute Bridge Ups
Strength
Deadlift (6x5 @ 70-75%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 2 of 11
I used 205# (72% of 285# 2-Rep Heavy)
Metcon
Metcon (AMRAP - Rounds and Reps)
ON A 14:00 RUNNING CLOCK...
800m Run
into...
AMRAP in Time Remaining...
4 Sumo Deadlifts (165/115)|(125/85)
8 Hang Power Cleans*
12 American KB Swings (53/35)|(35/26)
*HPC = Change to DB HPC
I did the 800 meter run in 4:45 and scaled the AMRAP to 95# barbell and 26# KB. I struggled to cycle the barbell well, but still finished 4 Rounds + 19 Reps.
Finished with reverse hyperextensions
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