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Metcon

Back Squat

"All Shook up"

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Workout

SATURDAY 10.23.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

1: Metcon (Weight)

5 Sets:
3 Squat Cleans + 1 Jerk

All Sets Performed @ 75-80% of 1RM Clean & Jerk

- Rest as needed between sets.

- Squat clean reps do not need to be completed as touch and go reps. Feel free to drop and reset between reps.

- Score: Enter weights

or Back Squat

2: Back Squat (4X5)

4 Sets:
5 Back Squats

All Sets Performed @ 90% of 1RM Back Squat

MC: "All Shook up" (Time)

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 50 / 35 lb's

After Each Round:
1 Rope climb or 3 pull-ups and 3 toes to bar
50 Meter Dumbbell Farmers Carry 50 / 35 lb's

- CONDITIONING CATEGORY: Grind

- DUMBBELL SQUATS: Unbroken sets. Dumbbells can rest on shoulders but hands must stay on handles.

- ROPE CLIMBS: 30s or less per rope. 10 reps total.

- FARMERS CARRY: Unbroken. 10 carries total.

- SCORE: Time
DOUBLE DUMBBELL SQUATS
- Reduce Load
- Reduce Reps
- Single Dumbbell
- Moderate Barbell Load

1 ROPE CLIMB
- Reduce Height
- 3 Strict Pull-Ups + 3 Toes To Bar
- 3 Renegade Rows

50 METER DUMBBELL FARMERS CARRY
- Reduce Load
- Reduce Distance
- Sub Kettlebells
- Moderate Barbell Carry

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, October 23, 2021

Male Clients

Nathan
Beverly

8:00 AM CrossFit

165 lbs

Female Clients