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Metcon

"Chips and Dip"

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Workout

MONDAY 8.2.21

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1: Metcon (Weight)

Grit Squats - Week 7A
5 Back Squats
4 Back Squats
3 Back Squats
3 Back Squats
3 Back Squats

Stimulus
- No front squats for this session.
- This is to prep us to re-test our 5RM back squat next week.

All percentages based on 5RM Back Squat
5 Back Squats @ 87%
4 Back Squats @ 92%
3 Back Squats @ 97%
3 Back Squats @ 101%
3 Back Squats @ 105%

MC: "Chips and Dip" (Time)

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135 / 95 lb)

Stimulus
- Conditioning Category: Pacer
- We should choose a weight that we can move for consistent singles throughout.
- If we can complete 20+ unbroken chest to bar pull-ups, let's complete this as written. If not, let's consider reducing the reps or modifying the movement.
- The mile run should take under 10:00
- The pistols should take under 3:00
- The chest to bar pull-ups should take under 3:00
- The burpees should take under 4:00
- The power snatches should take under 5:00
- If any of these windows seem intimating for a specific movement, let's reduce the reps or time cap that station with the time given above.
- Score: Time

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Monday, August 02, 2021

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