Thursday, March 12, 2020

Back Squat - Metcon

Thursday, March 12, 2020

Crossfit Golden - Paige/Janet

1630 - 20 of us

Warm Up

pigeon stretch
couch stretch

then 2 rounds of

bear crawl/duck walk
paloff hold in squat
dead hang from rig
banded side steps

then take 10 minutes to warm up back squat


Five sets of:
Back Squat (2 reps @ 90+%)

I scaled this to 205# (78% of 264# 1RM).  My glutes are still lit up from lunges.


Metcon (Time)

"Little Giza"
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00

I scaled this to 10 pull-ups, 14# wall ball and working on double unders

on the way up I went 3/2/1/1/1/1
wall ball 15/10/10/5/5/5
double unders sucked today, I managed 55 reps in 3 minutes
wall ball 10/10/6/6/6/6/6
pull-ups all singles

I finished in 12:26 and felt really good about the effort.

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