Back Squat - Metcon

Thursday, June 3, 2021

CFG

1230

Warm Up

1 minute leg swings back/forth

1 minute leg swings left/right

1 min bottom out squat

then 2 rounds of

10 kang squat

10 single leg glute bridge

10 side plate clam shell

5 tempo air squat 32X1

Build to 70% of 1RM Back Squat

Back Squat

Every 3 minutes for 15 minutes (5 sets)

8x135 (70%)

8x135

8x135

4x155 (80%)

4x155

Metcon

For Time

75 wbs (20/14)

50 t2b

50 wbs

25 t2b

25 wbs

I scaled to 12# wall ball and did hanging knee raises finishing in 13:15 (below the 10 minute cap).  I went 15/10/10/10/10/7/8/5 on the first set of wbs and the remaining sets suffered the same decline.  The hkr were a good scale and I went 10/10/10/8/7/5 and then 10/8/7.

This was my first day back at CFG after quarantine and it was nice to see all of the familiar faces.