CFG - Lacey
1200 - 11 of us
Warm-Up
3:00 Bike/Row
0-1:00 → EZ
1:00-2:00 → Moderate Pace
2:00-3:00 → :10 Sprint / :10 EZ
INTO…
2 ROUNDS
5 Calf Raises + 10 Bunny Hops
10 Body Weight Good Mornings
15 Banded Pull-Throughs*
20 Glute Bridges
Strength
Deadlift (4x3 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 8 of 11
I worked with 255# (89% of 2-Rep Heavy) and moved pretty well.
Metcon
FOR TIME*
24-20-16
Deadlifts (205/145)|(145/100)
Cal Bike/Row**
Ring Rows
*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.
BIKE: 24-20-16
ROW:30-24-20
I scaled to 95# deadlifts, 24-20-16 cal row; and did the ring rows. I scaled to 60 rope skips per round. I ended up finishing in 14:51 and felt like I put in an honest effort.
Finished with 2x10x50# reverse hyperextensions
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