Front Squat - Metcon

Wednesday, August 21, 2019

Crossfit Golden - Lacey/Janet

1200 - 10 of us

Warm Up

1 min mountain climber walk
30 sec squat hold
30 sec fast air squats

3 rounds of
5 paused single leg glute bridge
5 squat and thoracic twist
10 banded air squat
5 hollow / superman

Weightlifting

Front Squat (3)

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

I went
3x60
2x65
1x70
3x75
2x80
1x85 (estimated 1RM = 197 lb; 90kg)
3x75 kg (165#)

Metcon

For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

I scaled this to 25# DB and still got lit up.
30 rep - 10/8/6/6 then 10/10/10
20 rep - 8/6/6 then 10/10
10 rep - 6/4 then 6/4

I finished the first round in 5:10 and the whole workout in 12:06.

I felt my hamstrings tighten and did some foam rolling after class.