Back Squat

Tuesday, February 19, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

6 min AMRAP

6 Burpees
6 Banded Skaters
6 Banded Squats
15 second wall set (single leg)

Then build up for Back Squat

8x20kg
6x40
5x50
4x60
2x65

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of:
Back Squat (Max Reps)

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

During Rest – Thoracic/wrist/front rack stretching

I did
65
67
69
70
70kg for 6 reps (154#, estimated 1RM = 182#)

Metcon

Metcon (AMRAP - Reps)

Against a two-minute running clock, complete:

3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

I used 65# and was finishing between 1:04 and 1:08 and managed 6-6-5-5-5 burpees by the end of the 2 minutes.  It felt like a lot of time under tension and my wrists were feeling it.  I added wrist wraps for the last 2 rounds.