Back Squat - Metcon

Friday, August 16, 2019

Crossfit Golden - Lacey/Greg

1200 -12 of us

Warm Up

10 min amrap of
10 quadruped fire with extension
15 glute bridge
5 prisoner squat 40X1
15 wall ball
5 kneeling thoracic openers

barbell warm up
5 quarter squats
5 pause squats
10 empty bar squats

Weightlifting

Back Squat (8)

*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 – 8 reps @ 75-85%

Rest 2 minutes between sets

I used the following progression and felt really good.  I went 5 kg lighter than my 100 kg back squat would indicate.

5x60
4x70
3x75
2x80
1x85
8x70 kg

Metcon

Metcon (Time)

For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run

I scaled this to 30# for the db snatches and did the lunges unweighted.
First run was 3:57
Finished the 80/80 at 12:16.  The db snatches were brutal.  I went 26/14/10/10/10/10.  By the time I got to the lunges, my legs felt like jello and I did them unweighted.
Second run was 5:03
Total time 17:19

Accessory Work

Lower back decompression on GHD
Jefferson Curls