CFG - Lucas
1200 - 13 of us
2:00 Row (1:00 EZ / 1:00 Mod)
10 Barbell Romanian DL
5 Segmented ‘No-Jump’ Burpees (3-Steps)*
7 Reverse Snow Angels
5 Barbell Strict Press
*Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position
-No Additional Rest b/t Sets-
Deadlift (5x4 @ 75-80%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 3 of 11
215# (75% ofr 285# 2-Rep Heavy)
Metcon (AMRAP - Reps)
ON A 3:00 RUNNING CLOCK...
20/15 Cal Row
10 Alt. Single Arm DB Devil's Press (50/35)|(35/20)
Max Deadlifts (275/185)|(185/135) in Time Remaining...
-:30 Rest b/t Sets-
Total Round time: 3:30 (3:00 work/:30 rest)
(Score is Lowest Reps)
I scaled to 12 calorie row (55-60 seconds)
I scaled to 8 SA DB Devil's Press (25#)(45-55 seconds)
I scaled to 155# deadlifts. I managed 9-9-7-7 with a 4/3/2 rep scheme. I was struggling to get organized when fatigued.
Feel: Sprint, heavy
I tried to take the type and feel to heart and really pushed on the row. I was around 825 cal/hour (well above my moderate pace of 700 cal/hour). The Devil's Press was tough, but I moved efficiently at about my "moderate" burpee pace. I can sustain 6/min; moderate 8/min; max effort ~12 reps in one minute. The fatigue really tested my deadlift form. I wanted 5 unbroken, but got 4 and then stood up. Then I did another 3 and another 2. I was surprised at how heavy it felt.
300/200 Alt. Box Step-Ups
Week 1 of 4 -- "Chad” Extra Credit
Just for grins, I set a timer and got going. In my head, I was thinking 5 minute effort. I ended up completing 100 alt box step-ups (20") in 8:18. 300 reps would have taken me over 25 minutes.