Front Squat - Metcon

Tuesday, September 3, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

medicine ball relay

2 rounds of
5 banded clam shell
10 banded glute bridge
10 banded air squat
10 cat cow
short lap

barbell warm up

5 quarter squats
5 pause squat
5 tempo squat (21X0)

Weightlifting

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

I did

4x55
3x65
2x70
3x75
2x80
1x85
2x82

89% of 1RM based on a 1RM from April of 92kg

Metcon

For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

I scaled this to a 12kg kettlebell.  The kettlebell thrusters were a new movement for me.  I think I scaled it correctly.  Target time was 10-15 minutes sets of 20 on the KBS and 10 on the KB thrusters and I was able to maintain that.

Run 1 - 2:22
KB - 9:04 (6:48 split)
Run 2 - 12:02 (2:58 split)

Finished with some pull-ups 4-3-3-2