Back Squat - Metcon

Friday, February 25, 2020

Crossfit Golden - Lacey/Greg

1200 ~ 14 of us

Warm Up

2 rounds of 30 sec of the following movements
Pallof hold right
Pallof hold left
Banded side step right
Banded side step left
Superman hold
Plank hold
Bulgarian split squat jump right
Bulgarian split squat jump left

then with barbell

5 Kang squat
10 trunk rotations
build up to starting weight (95, 135, 155#)

I took some time to research Kang Squats and apparently the name is taken from the Korean Olympic Weightlifting team.

Weightlifting

Three sets of:
Back Squat (4 reps @ 80-85%)
Rest 2 minutes

185-195-195# felt good

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Farmers Carry Lunges with Kettlebells (32/24 kg)
100 Double Unders

I scaled this to 25 calories of rowing and was finishing between 1:50 and 2:00 each round
I scaled the lunges to 16 kg KB and was able to go 10/10 finishing around 4:00
I worked on double unders each round and managed 62-77-56 for the 3 rounds respectively
The rounds were capped at 6:00, so my time was 18:00

Ski Erg

Finished up with 5 minutes ski erg (52 calories)