6/18/2015

17
Jun

6/18/2015

No, that’s not a typo, we’re finding a 20RM back squat today. You can look at the results from 2/9/15 to compare. For most people, this may be 60% of your 1RM or even more. The best way to approach this is with a moderate cadence – do not try to do these reps quickly. Rather, take a breath at the top of each squat, take a controlled descent and quickly pop up to breathe again. We recommend not doing 20 reps for all of your warm up sets, but do at least one set of 20 to feel how much breathing matters.
The metcon is an ascending ladder of power snatches and wall balls where you’re doing 3x as many wall balls each “round.” Your score is total reps completed.

Strength

20RM Back Squat
(compare to 2/9/15)

Conditioning

AMRAP in 8 minutes:
1 power snatch, 115/75#
3 wall balls, 20/14#
2 power snatches
6 wall balls
3 power snatches
9 wall balls
4, 12….5, 15…etc.

3 Responses

  1. A

    Amanda 125 / 5+2 RX
    Frank 145 / 5+2 105#
    K 125 / 5+6 85#
    Tanya 85 / 6 45# 10#
    KT 95 / 7+1 mod
    Megs did work

  2. A

    Molly 105 / 5+18 65#
    Rachael 105 / 5+18 65#

    Vin 255 / 6+20 RX
    Mark 150 / 5+2 95#
    Mike L 205 / 6+2 RX
    Plentus 255 / 6+2 RX
    Trish 55 / 6+2 RX
    Lisa S 65×10 / 5+18 35#
    Joe 165 / 6 RX
    Grant 225 / 6+11 RX
    PH 205 / 6+6 RX

  3. Coach P

    Christian 185/4+10 95#
    Cramer 165/5+6 105#
    Yoona 45/5+2 35# 10#wb
    Ryan 205/4+8 Rx
    Craig 145/5+6 75#
    John 155/5+15 75#
    Lloyd 175/6 Rx
    Pavan 135/3+8 95#
    Kelli 85/5+10 55#
    Courtney 85/5+2 55#
    Nolan 80/5+18 55#