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Back Squat

Neutral Grip Rest Pau ...

Metcon

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Workout

WEDNESDAY 8.17.16

Warm-up

4 min Floss Ankles/Calves
3 Rounds:
6 Deep Strict Ring Dips
12 Russian KB Swings
18 Fast Box Step Ups
10 min

1: Back Squat (4X4)

*80% of 1RM
20 min

2: Neutral Grip Rest Pause Dumbbell Strict Press (3X max effort)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

*25% of strict press 1RM
5 min

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
9 Ring Dips
12 Sumo Deadlift High Pull
15 Box Jumps 24/20″

Ring Dips RX+/RX
Sumo Deadlift HP
RX+ 135/95
RX 95/65
SC1 75/55

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

Whiteboard:

Wednesday, August 17, 2016

Leaderboard

Men's Back Squat
kilmonger .	03/21/2017	4 x 4 @ 365 lbs
Ben Sauer	09/07/2016	4 x 4 @ 365 lbs
Walter Daumler	03/21/2017	4 x 4 @ 225 lbs

Women's Back Squat
Erin Bonthron	08/31/2016	4 x 4 @ 190 lbs
Private	08/31/2016	4 x 4 @ 165 lbs
tamara rinehart	03/21/2017	4 x 4 @ 145 lbs

Male Clients

1

Ben
Sauer

5:30 PM CrossFit

4 x 4 @ 340 lbs

last at 340#

2

Ryan
Vanvoorhis

5:30 PM CrossFit

4 x 4 @ 325 lbs

3

Juan
Baltierra

6:30 PM CrossFit

4 x 4 @ 255 lbs

4

Brian
Hulsey

5:30 PM CrossFit

4 x 4 @ 225 lbs

5

chris
pinnick

4:30 PM CrossFit

4 x 4 @ 200 lbs

5

Ryan
Collette

4:30 PM CrossFit

4 x 4 @ 200 lbs

6

Bryan
Hambrecht

5:30 PM CrossFit

4 x 4 @ 175 lbs

7

phillip
costas

9:30 AM CrossFit

4 x 4 @ 155 lbs

7

Ryan
McKeel

5:30 PM CrossFit

4 x 4 @ 155 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

4 x 4 @ 215 lbs

2

Erin
Bonthron

5:30 PM CrossFit

4 x 4 @ 180 lbs

3

Nicole
Rieger

12:00 PM CrossFit

4 x 4 @ 170 lbs

4

Jenna
Daley

6:00 AM CrossFit

4 x 4 @ 135 lbs

5

Christine
Hayes

6:30 PM CrossFit

4 x 4 @ 130 lbs

6

Ellie
Carter

6:00 AM CrossFit

4 x 4 @ 115 lbs

7

Amanda
Perkins

9:30 AM CrossFit

4 x 4 @ 80 lbs

8

Erica
Rew

9:30 AM CrossFit

2 x 4 @ 155 lbs