Back Squat - Metcon

Tuesday, June 25, 2019

Crossfit Golden - Lacey/Diedre

1200 - 17 of us

Warm Up

couch stretch
leg swings
clam shell
glute bridge
squats
pigeon
leg swings
clam shell
glute bridge
squats
mobility on own

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Back Squat (1)

*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

I used

5x65
5x70
3x75
2x80
2x85
1x90
1x95
1x100 kg (220#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Ab-Mat Sit-ups

I scaled to 30 seconds of work each round on jump rope (21, 12, 14, singles, singles, 17)
14# wall ball shots to 10' target (unbroken rounds 1 & 2, 12/8 on rounds 3, 4 & 5)

Total 5 rounds + 17 reps