Back Squat - Metcon

Tuesday, June 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

10 min of

50 rope skips

8 banded hip pull-through

10 air squats (pause 1/4 and bottom)

5 single leg RDL each leg 15#

5 single arm thruster each arm 15#

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Back Squat (2)

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

I did not have a recent back squat PR.  I warmed up with 20, 40, 50, 60 kg and then started my sets at 

70

75

80

85

90 kg (198#)

This felt really good and I could have potentially gone heavier by a couple of kg.

Metcon

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)

I scaled this to 90 single under per round (~45 seconds)

I scaled the thrusters to 55# and was able to go unbroken all three rounds

I did step overs at 20"

I finished the metcon in 10:50 which I was pleased with considering the estimate of 8 to 12 minutes/round.