Front Squat - Metcon

Friday, October 21, 2022

CFG - Lucas

1200 - 12 of us

Warm-up

2 ROUNDS

5 BW Lunge-Lunge-Squats

5 Scap Pull-Ups

5 Ring Rows (R2: Jumping Pull-Ups)

5 Face Down Scorpions

INTO…

2 ROUNDS

5 Kip Swings (challenge for pause/beat swings!)

3-5 Strict Pull-Ups

5 Barbell Front Squats

5 Barbell Thrusters

 

Strength

Front Squat (5x4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

5x4@125# (72% of 2Rep Heavy, felt good)

 

Metcon

TENET (Time)

FOR TIME

9-15-21

Pull-Ups

Thrusters (95/65)

-Rest 3:00-

FOR TIME

15-12-9

Chest to Bar Pull-Ups

Thrusters (115/75)

(Score is Total Time)

Not feeling this one today.  

Scaled to ring rows and 45# thrusters for 9-15-21. 

Scaled to jumping pull-ups and 55# thrusters for 12-9-6

Was often breaking up into 3 sets.