Back Squat - Metcon

Wednesday, December 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

3 rounds of

10 air squat
10 banded fire hydrant
10 wall ball shots
5 mountain climber thoracic opener
5 clam shell
1 min of athlete's choice mobility

then empty barbell 10 paused squat

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Based on my 105 kg 1RM, I made all my numbers
4x73
3x84
2x89
1x92
1x95 kg (209#)

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

4x2x84 kg (185#)

Metcon

Metcon (Time)

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes

I scaled this appropriately with a 14# wall ball and 20" box and step overs.  Despite that, I still got capped with 4 reps outstanding

R1 40/20 - I broke the WBS into 20/10/10 and was able to jump the burpees and step over the box in 4:55

R2 30/15 - I broke the WBS into 10/10/10 and started stepping every movement of the BBJO to 9:45

R3 20/10 - I broke the WBS into 10/10 and had a minute to go and was able to complete 6 of the 10 BBJO stepping every movement.