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DSC_0529Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up with 3 sets x 5 reps each before working towards establishing a new 1-rep max for Front Squat. Remember these numbers as they will be used in our next squat cycle.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Tabata This!” Paleo re-test #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Samy Daghir

2 thoughts on “02.16.2015”

  1. No front squat for me today, as I had horrible knee pain in my second warmup set. So I stopped.

    Tabata This! Huge improvement vs month ago.
    Row: 8/6
    Air Squats: 19/15
    Pull-ups: 6/4
    Pushups: 11/6
    Sit-ups: 13/9


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