Latest WOD

HSPUs, Back Squats, and Lateral Burpees for 3/14/2018

We start today with heavy back squat work.  We will then reduce the load of the back squat and burn out the quads in the MetCon.  The training strategy of working a muscle with heavy weight followed by burnout sets at a lighter weight is an old school body building trick.  This is how we do it in CrossFit.

Industrial Athletics WOD for 3/24/2018:

Strength:
E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)

MetCon:
4 Rounds for Time:
8 HSPUs
8 Back Squats (50%)
8 Lateral Burpees

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

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  • Scaling:

    Platinum: As written above

    Steel:
    4 Rounds for Time:
    6 HSPUs (1 abmat)
    6 Back Squats (50%)
    6 Lateral Burpees

    Brass:
    4 Rounds for Time:
    8 Piked HSPUs
    6 Back Squats (50%)
    6 Lateral Burpees

    Bronze:
    4 Rounds for Time:
    8 DB Shoulder Press (25/15)
    6 Back Squats (50%)
    6 Burpees