Back Squat - Metcon

Thursday, January 31, 2019

Crossfit Golden - Lacey/Diedre

12:00 PM

Warm Up

EMOM 8 mins (2 rounds)

Row 30-40 seconds
10m crab walk
4 each leg single leg jump to 6" box
8 barbell good mornings

then

5 minutes
5 BS at 32X1 cadence
10 BS
7 BS at 95# (46%)
5 BS at 115# (56%)
2 BS at 135# (66%)

was supposed to be 50% - 8 reps, 60% - 6 reps, 70% - 4 reps

Back Squat

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat (Max Reps @ 82-85%)
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

I figured my max at 205#

Set 1 - 145# (71%)
Set 2 - 155# (76%)
Set 3 - 160# (78%)
Set 4 - 165# (80%)
Set 5 - 165# - 7 reps


Metcon

(AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)

I scaled this to 35#DB and 14# WBS and still struggled.  The goal was 3-4 rounds, but I quickly realized that would not be possible.  I got through 2 rounds, burpees and then 4 of the 10 DB snatches.