Monday, October 3, 2022

Back Squat - Metcon

Monday, October 3, 2022

Home Gym

1300

Warm Up

Jumping Jacks
Hip Hammy Flow

Back Squat

EMOM12

Min 1-6:  3x135#
Min 7-12:  3x155#

Peekaboo

For Time

20 shuttle runs (30 feet)
20 burpees
20 kbs (35#)
15 shuttle runs (30 feet)
15 burpees
15 kbs (35#)
10 shuttle runs (30 feet)
10 burpees
10 kbs (35#)

Round 1 - 5:34
Round 2 - 4:50 (10:24)
Round 3 - 3:12 (13:36)

Workout adapted from Vintage Crossfit WOD for 9/29/2022 which called for box squats at 70% and 80% of 1RM (I went lighter).  Peekaboo was supposed to be 30-20-10 and I opted for a shorter workout.

Still very effective and a good benchmark and one that I would repeat again.  Minimal equipment wod.

Single Arm Dumbbell Deadlift

EMOM 5

2x130#

Continuing to build some strength and technique on this movement.

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