CFG - Janet
1200 - 16 of us
Warm-Up
AMRAP x 2 MINUTES
10 Calf Raises
5 Kang Squat
10 Bunny Hops
5 Burpees
INTO…
2 ROUNDS
Short Lap Run
10 Alt. 90-90 Hip Rotations
8 Pause Air Squats (3 sec pause)
6 Jump Squats
Strength
Front Squat (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 7 of 11
I went 5x145# (83% of 175# 2-Rep Heavy)
Metcon
2 ROUNDS FOR TIME
400m Run
3 Front Squats (165/115)|(125/85)
30 Wall Balls (20/14)|(14/10)
3 Front Squats
20 Burpees
3 Front Squats
I scaled a little too aggressively and finished in 13:10.
400m run ~2:45
95# FS - perfect, maybe could have gone 10 pounds heavier
10 WBS 10# - should have done 20 or all 30, scaling weight was a good idea
10 Burpees - perfect
Round 1 was a little over 6 min and round 2 was around 7 min
Finisher
2x10 Seated Cable row - 70#
2x10 single leg calf raise
No comments:
Post a Comment