Monday, January 27, 2020

Front Squat - Metcon

Monday, January 27, 2020

Crossfit Golden - Lacey/Greg

1200 - 12 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat


Heavy for today, 96% of 203# 1RM


Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.

I scaled this to 125# (67% of 1RM).  

R1 - Run 2:08, round 3:15
R2 - Run 3:55, round 7:15
R3 - Run 10:15, round 11:15

I went unbroken on the squats every round.  Last time I did this workout at 60kg and was going 3/3/2 on the squats.  My runs were a little faster and not having to reset the barbell saved me a lot of time.  4/9/2019 was 12:58.

Chest felt really good during the WOD.  A little phlegm on the walk back to work.

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