Back Squat - Metcon

Monday, December 2, 2024

Back Country CrossFit West (Coach Bryn)

1630

Warm Up

5x

20 single under

5 air squat

30 seconds dead hang

15 seconds chin up grip dead hang

5 scap pull-ups

45 seconds figure 4/pigeon against wall

30 seconds happy baby

20 hollow rocks

with pvc

30 seconds pvc external rotation

5 clean pulls from shin to knee

5 pulls from knee to power position

5 clean pull jumps

with barbell

5 muscle cleans

5 front squat

5 tall squat cleans

Strength

15 minutes to complete

3x3 Back Squats (Power Focus, explode up as fast as possible) @62-72%

3x6 Back Squats (Strength Focus) build to 82%

I used 3x115 (51% of recent 225 max)

I used 6x155 (68% of recent 225 max)

I felt like I was moving well and hit the intention of the workout

Metcon (Health)

5 Sets

AMRAP 1:30

60 single unders

6 squat cleans (95/65#)

Max Rep Banded Kipping Pull-up (Black)

-rest 1:30 b/t-

Set 1 6x75; 0 pull-ups

Set 2 4x75; 3 pull-ups

Set 3 4x75; 2 pull-ups

Set 4 4x75; 2 pull-ups

Set 5 4x75; 2 pull-ups

Total = 9 pull-ups 

This felt good also.  I had 20-25 seconds for pull-ups and was doing singles.