Monday, March 14, 2022

Front Squat - Metcon

Monday, March 14, 2022

CFG - Lacey

1200 - 10 of us

Warm Up

boot strappers
kang squats
banded squat
banded fire hydrant
lateral skaters with band
pvc pass through
shoulder swimmer
ohs with band
thoracic spine rotation
single leg to to mini squat


Every 2 minutes, for 20 minutes (10 sets):
Front Squat (1 rep)
Build to a heavy single in ten sets. 


Felt good, but not ready for max effort (compare to 9/22/2021 - 210# 1RM)


For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats
*OHS substitute = Front Squats (155/105lbs)

I scaled to 15-10-5 chin over bar pull-ups and 95# front squat.  I finished in 7:26 and felt like I scaled it well.

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