Monday, October 24, 2022
CFG - Lacey
1200 - 14 of us
Warm-up
AMRAP x 6 MINUTES
3 Push-Up to Pike
6/4 Cal Row
5 Shoulder Swimmers
20 Jumping Jacks
Strength
Push Press (4x3 @ 80-85%*)
Push Press
*Base percentages off 2-Rep Heavy.
Week 4 of 11
I did 4x3 at 105# (78% of 135# 2-Rep Heavy)
Metcon
Light It Up (Time)
50/40 Cal Row
60 Up-Downs
70 Alt. DB Hang Snatch + Push Press (50/35)|(35/20)*
60 Up-Downs
150 Double Unders
*1 REP = 1 Hang Snatch + 1 Push Press
NOTE: New Benchmark
50 cal row ~ 4 min
25 up downs ~2.5 min
70 alt db hang snatch - scaled to 25# ~6 min
25 up downs ~2.5 min
300 rope skips ~ 3 min
Total: 18:01
Equipment
I rescued some bands that were being retired from the gym and thrown in the trash. I grabbed 2 green and 1 blue band. They had abmats for sale for $5, but I did not take any.
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