Back Squat - Metcon

Thursday, October 10, 2019

Crossfit Golden - Ryan/Lacey

1200 - 10 of us

Warm Up

10 min  amrap of
30 sec jump rope
10 sec star plank
10 mountain climber thoracic opener
10 mountain climber hip circles
10 single leg glute bridge
5 air squat (32X1)

with empty barbell
10 quarter squats
5 tempo squats

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat

* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

I scaled to 6 sets of 3 reps in anticipation of the open

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:33 PR!

unbroken air squats, sit-ups 12/6/6/6, HRPU 10/5/5, pull-ups 3/2/2/1/1/1 started strict then kipping