Back Squat - Metcon

Monday, November 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Pre-Warm Up

Foam roll
1 round Cindy
plank

Warm Up

2 min row
1 min banded side step
1 min duck walk thoracic extension
2 min row
1 min glute bridge
1 min tempo goblet squat 51X1

Weightlifting

Every two minutes, for 12 minutes (6 sets):

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 Minutes...

Back Squat x 1 rep @ 95+%

I worked out with Zach and we did

5x55
5x60
3x70
2x80
2x85
1x90

After a few minutes rest I did

1x100
1x105kg PR!!!!

This felt really good and I may have a little more in the tank.

Metcon

Metcon (Time)

For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

I finished the row in 2:51 (just below the 3 minute interval cap)
I finished the run at 5:37 (sub 2 minutes, which was fast for me)
I scaled the Front Squats to 95# and was able to go 5/5
I did burpee box step-overs (24") and this was the toughest part of the workout
I scaled the Front Squats to 95# and was able to go 5/5

I finished in 11:33