Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

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One Response to Back Squats then Double Unders, Thrusters and Pullups

  1. pmeyer says:
    13/03/2017 at 12:26

    PM, 13.3.17: I did the seven sets, even though every 2 minutes for 10 minutes only gives 5 sets… or did I misunderstand something? I worked up to 90kg. In set 7 did about 30 reps @60kg, however not unbroken (just realized now..). I stopped the metcon after 4 rounds and 15:45…