Wednesday, April 17, 2019

Back Squat - Metcon

Wednesday, April 17, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~15 of us

Warm Up

2 rounds of

300m run
star plank r/l
mountain climber knee circles
banded segmented glute bridge
banded air squat

then w barbell

5 quarter squat
5 tempo 32X0 squat
8 back squat


Every 4 minutes, for 16 minutes (4 sets):

Back Squat (8 reps each set)

75kg (165#)

I might have been able to go a little heavier.  75kg was tough, but I was not in danger of missing.


For time:

1200 Meter Run
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)

I finished the 800 in 4:30 and then the 1200 at 7:00.  I scaled to hanging leg raises and was able to 9/6 every round.  The alternating reverse lunges were tough.  I started with 20kg and quickly switch to 16kg.  Even then, I was doing sets 8/8/4 each round.  I finished in 14:52.

No comments:

Post a Comment