Front Squat - Metcon

Monday, June 12, 2023

Garage Gym

1700

Warm Up

5 min row

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Strength

Front Squat

Every 3:00 minutes, 4 Sets

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 67%

Set 3: 8 Reps @ 70%

Set 4: 8 Reps @ 72%

This went horribly.  I started with 95# (50% of my estimated 1RM) and bonked at 8 reps.  From there I went in reverse and did

8x95

8x85

10x80

12x75#

“Keep the Wolves Close”

16:00 amrap

30/24 Calorie Row

20 Hang Squat Snatches, 95/65lb, (43/30kg)

10 Dual Dumbbell Box Step-Overs 50/35lb, (22.5/16kg)

I scaled this to 55# hang squat snatch and 27.5 lb dual db box step overs.  I moved well, but it was exhausting.  2 rounds + 8 cals.  I did 4 sets on the snatches and 2 sets on the step overs.

Round 1 - 7:12

Round 2 - 15ish

Round 3 - 8 calories at 16 min

Programming from Vintage CrossFit