Crossfit Golden - Lacey/Paige
1200 - 14 of us
3 rounds of
250 m row
10 quad/hamstring stretch
10 mountain climber circles each direction
10 segmented glute bridges
10 tempo goblet squats (30X1)
Take 10 minutes to build do 85% or more of your 1-RM Back Squat,
and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)
I worked up from 20, 40, 50 to 55 kg and started sets at 60 kg. I was able to do 3 reps each time and felt good about the tempo. This is 60% of my 1RM
Metcon (AMRAP - Reps)
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.
I was able to do the 250m in about a minute and Coach Lacey recommended Front Squats as my back was still 80-90%. This was a good mod and and I managed 6 front squats each round for 18 total.
I finished with 2 sets of reverse hypers at 90# and a little sarco freeze. My back feels fine, but it was tight at the end range of motion.