Friday, August 28, 2020

Back Squat - Metcon

 Friday, August 28, 2020

Home Gym

1330

Warm Up - Hip Hammy sequence, configuring squat rack

Back Squat

Warm up with 45, 95, 135

Working sets - 5 sets of 5 reps with 2-3 minutes rest between sets

155

165

175

185 - video

185#


Metcon

Every 5 minutes for 15 minutes (3 rounds)

400 m run

15 DB Burpee Box Step Over (50/35)(24/20)

I did the runs, but scaled to 9 unweighted burpee box step ups (20").  This allowed about 1 minute rest between rounds.  It was a good bit of conditioning.

Programming was a combination of back squat from crossfit.com for 200827 and the metcon was from CFG for 8.27.20.

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