Back Squat - Metcon

Tuesday, December 10, 2019

Crossfit Golden - Lacey/Eliza

1200 ~ 16 of us

Warm Up

12 min amrap of
20 jumping jacks
20 hamstring sweeps
10 kb suitcase lunge
10 plank push-ups
20 jumping jacks
20 goblet squats
10 kb pull overs
10 s.a. kb rows each arm


Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

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%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

I worked out with Eric again and did

5x60 (57%)
5x70 (67%)
3x80 (76%)
2x90 (86%)
2x95 kg (90% of 105 kg 1RM)

For the last 3 sets, I scaled back to 85 kg (81%) and was able to do 5 reps each time

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

"Strict Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

I was able to do the pull-ups 2/2/1 through round 5, then it was 2/1/1/1.
I could do the push-ups 5/5 each round
The air squats were full depth

The first round took me 1:30, by the last round, it was over 2:00.  I finished 7 Rounds + 20 Reps