Back Squat - Metcon

Thursday, December 26, 2019

Crossfit Golden - Lacey/Janet

1200 - 18 of us

Warm Up

1 min low slow mountain climbers
2 min squat hold (passive/active)
1 min air squats

then 2 rounds of
10 single leg banded kick back
10 banded glute bridge
10 banded clam shell
10 banded air squat

Weightlifting

Back Squat

Every 2 minutes, for 8 minutes (5 sets):
*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 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

I worked out with Mickey and went

5x60
5x70
3x80
2x90
2x95
10x75
10x80kg (176#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pullups
9 Hand Release Push-Ups
12 Box Jumps (30″/24″)

I scaled this to 6 strict pull-ups and used a 24 inch box.  I got through 4 rounds + 16 reps (pu/hrpu+1 bj).  I got through the first round in 2 minutes and then slowed down considerably to 2:45 on the second round.