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.