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06.03.2015

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11391211_887599624619371_5508951581698951855_nUPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

Impact/Focus #2: Hang Clean
Following movement review/warm up, complete the following workload. Increase weights as form allows.

Hang Clean 2-2-2-2-2

Note: Today’s reps will be from the hang position above the knee.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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