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Tempo Back Squat | WOD 4.15.17

Tempo Back Squat (31X1)

4 x 3

Use 90% of what you were able to make last week, or about 85% of your Back Squat 1RM.

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Partner WOD
In teams of two with one partner working at a time, alternate full rounds until the call of time
AMRAP 20 Minutes:

10 Push-Ups
20' Walking Lunges (10' out, 10' back)
200m Run

The Push-Ups should be quick and unbroken on the fast end. Scale to knees as needed. Be sure to come to full extension on the Lunge steps after the back knee kisses the floor. The runs start towards 4th Ave. Take it easy on the exits and entrances.

Post rounds, reps, and partner to comments.

Ryan C. does a heavy Farmer Carry at last Saturday's Strong Fit class

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

Saturdays at 8am

Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you'd like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

Yesterday's Whiteboard: Rest Day
Quit Thinking About Missing Your Heavy Lifts While You're Doing Your Light Ones Catalyst Athletics
Is Your Gut Making You Anxious or Depressed? Scientific American

Reader Comments (4)

Strong Fit!!!!
Set your alarms and come out. Keep us company.

I feel like I got hit by a Mack-Dowell truck.

April 15, 2017 | Unregistered CommenterJay-Star

Tempo LBBS: 185 x 3 x 4

Partner WOD with Christina: 15 rounds Rx.

Chinups: 3 x 4

Some active recovery yesterday:

1000 m row (at 2:00 pace)

4 rounds:
4 pull-ups
100' single arm overhead walk each arm (35#, 45, 50, 50)
30 sec superman
30 sec hollow hold

6 rounds:
500 m row (at 2:00-2:10 pace)
1 rope climb
Wanted to do a long row, but couldn't quite convince myself to do so. Sprinkled in the rope climbs as rewards along the way

April 15, 2017 | Unregistered CommenterKayleigh

Make Up Post

12PM class yesterday, doing Saturday with Coach B-Ferg:

HBBS @ 31x1
(45x5, 95x4, 125x3, 145x1)

was planning on feeling this out b/c I am going back to high bar after low bar squatting for the last couple of years. used about 70% of my LBBS 1RM (225). tempo feels great. solid bottom position, not shifting much. really happy with this.

WOD with Katie Egan:
16 rounds + 10 push-ups and lunges for Katie

This wrecked me! push-ups all unbroken. last couple rounds got really rough. sore as shit today. did my best to push and get really uncomfortable on every run.

I'd like to state for the record that our class was technically doing 24' of lunges per round. so that's an extra 68 feet of lunging on our score! ;-)


A. quick row and shoulder warm up

B. Power Clean, was doing about three reps at each weight just getting some work in, but felt great so decided to build to heavy-ish single:

85x3, 115x3, 125x1x3, 135x1x3, 145x1x3, 155x1, 165 F, F

my current PR is 165. was in metcons and not super committed. video review shows that even on 143 i'm still over-pulling a bit... shoulders too far back and bar coming fwd. need to break that habit and drill this in at that 125-145# range.


a. 10 MIN, easy pace
150m row
1 strict ring muscle up
5 power clean 95# (all singles)

transition (4 min)

b. 10 MIN, easy pace
*with a 15# weighted vest*
5 pull-ups
10 air squats
130m run

transition (3 min)

c. 10 MIN, easy pace
15 DU
25' Handstand Walk

a = 4 rounds + row + MU
-did one strict MU before the wod, and then only got one strict on my own during WOD. struggle bus. had david give me light assist on rounds 2+3, then just did a small kip for 4+5. too tired and sore!

b = 6 rounds + 15 reps
-once i got the rhythm, pull-ups weren't so bad. running was the worst part with the vest. so floppy! had to hold it down on my chest.

c = 7 rounds
- TTB feel great, DU smooth, HS walk mixed bag... got really tough in last few min. had a few rounds unbroken with it.

April 15, 2017 | Unregistered CommenterWhit H

Tempo LBBS: 150x3, 140x3x4
Pitched forward too much @150 so dropped weight

WOD with Zach (Zack?)
Rx'd 13 rounds + pushups and lunges

DB pressx4x6@22.5#
Scap work (not sure what movement is called) PT gave me to do for my shoulder.

Crossover symmetry recovery

April 15, 2017 | Unregistered CommenterKLove

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