Front Squat - 18.5

Wednesday, September 22, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 rounds of 

air squats

90/90 or bear sit through

glute bridges

cat/cow or thoracic spine rotations

down dog or cobra/push-up

quad stretch

2 minutes front rack mobility

5 FS at 25X1 tempo

10 thrusters

Weightlifting

Take 20 minutes to build to a 1-RM Front Squat

Front Squat 

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

I built up from

3x95

3x115

2x135

2x155

1x175

1x190

1x200 - video

1x205 PR!

1x210 PR!!

I was incredibly please to jump my PR from 203# on 4/9/2019 to 210#.

Metcon

Metcon (AMRAP - Reps)

CrossFit Games Open Event 11.6, 12.5 & 18.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

18 Thrusters

18 Chest-to-Bar Pull-Ups

21 Thrusters

21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

I performed this workout 3/24/2018 scaled with jumping pull-ups and 65# thrusters and managed 63 reps.  I crushed that today with 84 scaled reps.  I went unbroken through to the pull-ups on the round of 9 which I split 5/4.  I entered the round of 15 with about 2 minutes remaining and went 6/5/4 on the thrusters and 3/3/3 on the pull-ups.

I did have my new Reebok Nano X1, knee sleeves, wrist wraps, thumb tape and AIRWAAV.