CF Athletes Camp at CF Free
A. Lactate Tester
- 15 Cals on Assault Bike
- 15 KB Swings @ 70#
- 15 Burpees
- 15 KB Swings @ 70#
- 15 Burpees
- 15 Cals on Assault Bike
- Time was 3:43. Could've gone harder on first Bike Interval. Everything else felt like an aggressive sprint pace.
B. Squat Clean
- 12:00 to work to 1RM: Worked to 112kg /246#
- I actually wouldn't have even attempted this weight if I had known how heavy it was. The plates were all in kg's and this really tested my knowledge of the metric system and math skills. Wasn't until I grabbed a calculator that I figured out that I hit a new PR!!! I did miss twice at about 250# before I finally got this lift just as time was running out. It was extremely ugly on the recovery but it counted!
- 4:00 AMRAP @ 80% of above
- That metric system fucked me up AGAIN!! I loaded what I thought was 188 lbs. on the bar only to find out afterward that this was 94 kg /206#!! No wonder I sucked so bad at this! I only got about 10-11 reps.
- 4:00 AMRAP @ 90% of above
- Well this was closer to the weight I was supposed to be doing but still a bit heavier than where I should have been. I loaded 224# on the bar and got about 4 reps (and at least 3 failures!).
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