Back Squat - Metcon

Friday, August 12, 2022

CFG - Lucas

1200 - 8 of us

Warm-up

2 ROUNDS

10 Air Squats

5/5 Split Squats

10 Good Mornings

10 Scap Push Ups

INTO…

2 ROUNDS

5 1+½ Air Squats

5/5 Front Foot Elevated Split Squats

10 Single leg RDLs

10 Face Down Scorpions

Strength

Back Squat (6-6-6*)

Superset... 6/6 DB Farmer Front Foot Elevated Split Squat

-Rest 1:30 b/t Sets-

*1+1/2 Back Squats

1 Rep = Full Squat  + Stand to Parallel + Full Squat  + Stand

Week 6 of 9

I used 95# for the back squat and moved well.  The Split Squat was rough and I did them unweighted.

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 14:00 RUNNING CLOCK...

40 KB Goblet Squats (53/35)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups

10 Russian KB Swing

8 Goblet Alternating Reverse Lunges

Score is Rounds and Reps of AMRAP

I used a 12kg KB for goblet squats and finished in just under 3 minutes.  The HRPU I was thrilled to complete in sets of 3 the whole time.  I used 12kg for Russian KBS and did the alternating reverse lunges unweighted.  I was on pace around 1:30 per round and finished 6 rounds + 12 push-ups.

Good honest effort, despite feeling a little run down this week.