Friday, September 15, 2023

Squat - Metcon

Friday, September 15, 2023

Garage Gym


Warm Up

Reverse Hyper
Hip Hammy Flow
Crossover Symmetry
PVC Pass Through


5-5-5 Overhead Squat
3-3-3 Front Squat
1-1-1 Back Squat

Programming was from CrossFit main site during Adrian Bozman's week of programming.

OHS 35-40-45
FS 95-115-135
BS 155-175-185

All of the weights felt good.  I tried using the vintage York squat stands.  They do work, but you cannot go crashing back into them.


 “Future Sound”
6:00 minute AMRAP
American Kettlebell Swings 70/53lb, (32/24kg)

This was from Vintage CrossFit and I scaled to 35lb kettlebell.  I got through the round of 12 and was quite pleased with myself.  Total of 30 kbs and 30 burpees in 6 minutes.

Pull-up Finisher

I need these, so I did singles on a 40 second interval for 8 total pull-ups.

60 minutes total workout

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