Back Squat - Metcon

Tuesday, October 1, 2019

Crossfit Golden - Lacey/Janet

1630 ~ 25 of us (I arrived 10 minutes late)

Warm Up

3 minutes foam rolling

2 rounds of
1 min squat hold with plate
1 min banded fire hydrant
1 min banded side steps
1 min plate squats

Weightlifting

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

*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+%

5x125
5x145
3x165
2x185
1x195
1x205#  (only completed 6 of 8 sets, felt good)

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 Toes to Bar

I scaled this to double under work; 14# wall ball shots; kipping leg raises

R1 - 39 double unders; unbroken wbs; unbroken leg raises
R2 - 21 double unders; unbroken wbs; unbroken leg raises
R3 - 21 double unders; unbroken wbs; unbroken leg raises
R4 - 19 double unders; 10/10 wbs; unbroken leg raises
R5 - 12 double unders; 4 wbs