Name: Playbook - Simply Mander - Back Squat / Strict press / Metcon
Uploaded: 2024-01-01T19:10:20.149Z
Duration: 45 min
Description: Back Squat / Strict press / Metcon

A. 4 sets of 2 reps back squat 
set 1 at 81% of 1RM
set 2 at 85%
set 3 at 88%
set 4 at 92% 

B. 3 rounds:
12 strict press
2-4 HSPU or hand release push up 

C. 30-20-10
Alternating DB snatch 
Toes 2 Bar
Hand stand push ups / hand release pushups

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

B. 3 rounds:
12 strict press (or DB floor press) 
2-4 HSPU or hand release push up

- Lay on the floor with your legs bent
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell floor press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

3 rounds

C. 30-20-10
Alternating DB snatch 
Toes 2 Bar
Hand stand push ups / hand release pushups

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

30-20-10

Back Squat / Strict press / Metcon

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back Squat / Strict press / Metcon

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