Wednesday, June 15, 2022

Back Squat - Metcon

Wednesday, June 15, 2022

CFG - Lucas

1200 - 13 of us

Warm Up

rope skip
boot strappers
squat hold
lunge matrix
glute bridges
90/90 sit through
wall sit

barbell warm up


Four sets of:
Back Squat (8 reps @ 30X1)
(if you achieve 8 reps, you must increase the weight)
Rest 2 minutes

I did sets at 95-115-135-145-155.  I kept good tempo on the descent, but took longer than a 1 count pause at the top.  This was tough.


Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with DBs (50/35 lbs)
30 Double-Unders

I scaled to unweighted alt rev lunges and did 60 single unders each round.  In 12 minutes, I finished 3 rounds + 27 reps.  I finished the lunges after time was called.

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