CFG - Lucas
1200 - 13 of us
Warm-up
3 SETS
100m Run
4 Hand Release Push-Ups
8 Hollow Rocks
12 Good Morning*
*R2 - Glute Bridges
*R3 - Barbell RDL
Strength
Deadlift (4x3 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 4 of 11
I went 4x3 @225# (79% of 285# 2-Rep Heavy)
Metcon
AMRAP x 14 MINUTES*
20-15-10
Burpees
Deadlift (185/135)|(135/95)
*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.
(Score is Total Reps)
I am not fast at burpees and I do not like complex movements during metabolic conditioning, but this fell into my wheelhouse. I opted for burpees and 135# deadlifts with the intention of scaling volume if things got crazy (e.g. 12-9-6).
20 - Burpees in 2 min, deadlifts 10/6/4, 200m run in around 1:45, finished with 8:42 left on the clock (5:18 round)
15 - Burpees were OK, deadlifts 8/7, 200m run a little faster, finished with 3:36 left on the clock (5:06 round)
10 - Burpees OK, deadlifts 6/4, 200m run with 1:35 to go, got in the door and did 1 burpee before time was called (3:33 round)
Score = 94
Finished with 3x8 Glute Ham Raises (140#)
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