Front Squat - Metcon

Wednesday, July 17, 2019

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

3 min foam rolling
1 min air squats (20X1)
1 min banded side steps
1 min single leg glute ham march
1 min wall balls (10#)

front squat warm up
8x20
5x30

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):
Front Squat (Max reps )

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

I went
5x40
4x50
3x55
2x60
1x65
3x60
6x55kg (121#) (max reps at 60% or 1RM of 92kg set April 9, 2019)

coaching cue - keep 2 fingers on the bar and drive elbows higher throughout lift

Metcon

Metcon (4 Rounds for reps)

Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:
60 Seconds of Burpees
60 Double-Unders
200 Meter Run

I scaled this to 120 single unders and managed 10, 10, 9 and 9 for the 4 rounds.