Back Squat - Thrusters

Tuesday, November 5, 2019

Crossfit Golden - Open Gym

1300

Warm Up

2 rounds of
20 side skaters
10 fire hydrant with extenstion
10 banded glute bridge
5 prisoner squats (40X0)
10 jump squats

tri/lat smash

5 pause squats
5 back squats

Weightlifting

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

I did the recommended sequence

155x4
165x3
175x2
190x1
165x8 - might be time to retest my 1RM

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.

Thrusters

Instead of the metcon, I worked on thrusters.

5x45
5x55
5x65
5x75
4x85
3x95

I felt smooth, but need to work on endurance, before I could attempt to use 75# or more in a WOD.

Finished with hip/hammy sequence

Also worked in 4-3-3-2 strict pull-ups between back squat sets.