A.Back Squat or Overhead Squat
3 Reps E:2:00 x 5 Sets
M:
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Program Notes:
Today we start with some heavy squats. Choose Overhead squats if you have earned proficiency with the movement. As an alrenative the back squat can be used. Which ever route you go perform all working sets
above 80% and push it to max if you feel great.
Our metcon today is a CrossFit open workout with a sprint couplet on the front end and a strength finisher. I like this one a lot for it’s simplicity. Challenge yourself to go unbroken on the squats which can be very deceiving.
Alter your burpee technique for pacing. Coaches will advise on this.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: 35/20
Scaled: 20/10
Beginner: Use appropriate squat scale for the individuals progressive level prioritizing ROM first. Hang Power Clean for Strength ending segment or AMRAP KB Swings to 12 min mark
Longevity: Stay Conservative on the max clean taking special consideration for lifting heavy under duress. Power clean instead of squat clean.