Friday, October 7, 2022

Front Squat - Metcon

Friday, October 7, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

AMRAP x 4 MINUTES
:20 Bike/Rower
10 Alt. 90/90 Hip Rotations
5 Air Squats

INTO…

9-6-3
Wall Balls
Box Jumps
Cal Bike/Rower
 
Strength

Front Squat (ON A 20:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Front Squat)
 
Week 1 of 11

I worked up from 45-95-115-135-145-155-165-175# 

Metcon

"SUGAR, WE'RE GOIN DOWN" (Time)
FOR TIME
18-15-12-9-6-3
Wall Balls (20/14)|(14/10)
Box Jump (24/20)
Cal Bike/Rower*

*Alt Cal: 15-12-9-6-6-3
NOTE: New Benchmark

I scaled to 12# wall ball and 18" box jump.  I finished in 14:18 and moved smoothly and methodically without any mixed box jumps.  There were a few questionable wall ball shots.  I rowed the full calories.

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