January 2018

Register NOW for Industrious Championships WL Meet in April!

3 sets at a working weight:
2 Pause front squat (*3-second hold in the bottom)
2 Front squat (*regular tempo)
– THEN –
CF Open Prep: More DB Practice & New Standard for Burpees
5 Rounds of max reps in 30 seconds:
Toes to bar
DB Push jerk (50/35#)
WB Shot (20/14# to 10′)
Burpees
*Rest 1 minute between rounds
*Rotate movements every 30 seconds
SCORE IS TOTAL REPS

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Outside Industrious Snow Shoe Trip Next Saturday!!

3 sets at a working weight:
2 Pause back squat (*3-second pause in bottom)
2 Back squat (regular tempo)
– THEN –
CrossFit Open Prep: Linking toes to bar and work/rest management strategies
8 minutes to get through:
3, 4, or 5 sets of:
3, 7, or 15 reps
*Rest at least 90 seconds between sets. Choose sets/reps that you can get unbroken
– THEN –
AMRAP 8 minutes:
8 Burpees
16 WB Shot (20/14# to 10′)

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